Ergonomics is the science of fitting the job to the person rather than forcing the person to fit the job. Poor ergonomics leads to musculoskeletal disorders (MSDs) — injuries and pain in muscles, tendons, nerves and joints — which cause a large share of sickness absence worldwide.
Main risk factors
- Awkward postures: bending, twisting, reaching overhead, kneeling
- Repetitive movements without sufficient recovery
- Force: heavy lifting, pushing, pulling or gripping
- Static work: holding a position for long periods
- Vibration and cold
- Work organisation: pace, targets, lack of breaks and control
Office workstation setup
- Adjust the chair so feet rest flat and thighs are roughly parallel to the floor, with lumbar support.
- Place the top of the screen at or slightly below eye level, about an arm's length away.
- Keep the keyboard and mouse close with elbows near 90 degrees and wrists straight.
- Reduce glare and position the screen at right angles to windows.
- Take short breaks and change posture often.
Manual handling principles
- Think before you lift: weight, route, destination, help.
- Keep the load close to the body.
- Use a stable stance and bend the knees rather than the back.
- Avoid twisting — move your feet.
- Use trolleys, hoists or team lifts when loads are heavy or awkward.
Control the risk by design
Redesign tasks to eliminate lifting and awkward reaches: raise work to waist height, use lift tables, rotate tasks, supply suitable tools and set realistic production targets.
Involve workers and report early
Ask workers where it hurts. Early reporting of aches allows quick changes before an injury develops.
Key takeaway: Design the work to suit the body, vary tasks and act on early discomfort.
Frequently asked questions
Is a standing desk better than a chair?
Variety is best — alternate sitting, standing and moving.