Chiropractic FAQ Sheet: Workplace Ergonomics

Reviewed by: Dr. Steven Knauf, D.C.

By: Martha Michael

The COVID-19 pandemic dramatically transformed workplace practices, with shifting trends in workplace practices leading the way. According to the Pew Research Center, approximately 22 million Americans now work from home full-time. Nearly half of the nation’s workforce engages in remote work at least part-time, and just as many would accept a 10 percent pay cut for this flexibility.

You shouldn't be flexible about workplace safety, no matter where you work. In an office, laws ensure your boss addresses key safety concerns with ergonomic solutions. Look around, and you'll likely see the safety measures your leadership team implemented. But when you work remotely, the responsibility for reducing the risk of job-related injuries falls entirely on you.

What are workplace ergonomics, and why are they important?

Considering the variety of styles and places people work, it’s a good idea to consider the importance of ergonomics in the workplace, wherever your office space is located. An article on the Planner 5D website defines ergonomics as “the study of designing and optimizing environments that prioritize our well-being, safety, and performance.”

An ergonomic workspace should create efficiencies while ensuring you end the day without shoulder stress or a sore back.

You can design a work environment that optimizes your productivity and protects you from injury. Ergonomics-focused interior designers analyze how people interact with their furniture to create safer, more efficient spaces. Considerations include:

• Height of tables and cabinets
• Layout of the room
• Lighting
• Size of furniture

Designers strategically arrange the space to maximize ergonomic benefits in different areas.

Desks - Traditionally, many employees used solid, executive-style rectangular desks. Fortunately, desks are now being tailored to individuals for ergonomic purposes. Properly designed desks are sized to your body, offering ample leg clearance and the ideal height for maintaining a healthy posture. Depending on the work you do, your desk should allow for free movement and easy side-to-side turning. Sit-stand adjustable desks are increasingly popular for their versatility.

Seating - Lumbar support in a desk chair is crucial because it helps maintain the natural curve of the spine, particularly in your lower back. This support reduces the strain on the muscles and ligaments in your lower back, which can help prevent discomfort and pain. Proper lumbar support also promotes good posture, which is important for overall spinal health and can prevent long-term back problems. Additionally, armrests are also beneficial for keeping your elbows close to your body. Adjust your seat so your feet are flat on the ground and your lower legs form a 90-degree angle for optimal comfort.

Lighting - Whether in your office, home, or working on the go, adequate lighting is essential for protecting your vision. Insufficient lighting can lead to eye strain and glare. Positioning your workspace near a window can improve your mood, as natural light also helps your body absorb Vitamin D. Some workers find that natural lighting boosts their energy levels throughout the day and enhances their ability to sleep at night.

What are the health risks of working from home?

The uptick in work-from-home opportunities has led to a rise in workman’s compensation claims from home offices as even the use of ergonomic chairs and properly placed electronics can’t completely eliminate the threat of injuries. Remote employment has led to a rise in back injuries, followed by shoulder sprains and strains, according to an article by Injured Workers Pharmacy.

Some of the most common work-from-home injuries are the result of poor posture while leaning over laptops on kitchen tables and setting up computer monitors without regard to how they’re situated. Finding the right seated position can be a challenge. Slouching can lead to back problems, while sitting upright can cause tight hips. And, sitting too stiffly can result in painful symptoms in the shoulders, neck, and back over time. Ideally, aim to sit up straight yet relaxed, in a slightly reclined position.

Other home office injuries are on the rise as well.

• Rotator cuff injuries
• Pinched nerves in the neck
• Pinched nerves in the cervical spine
• Lumbar disc pain
• Neck pain

Carpal tunnel syndrome and other forms of wrist injuries are common for people working at home. When your hands are operating a mouse on countertops and couches instead of ergonomically designed office furniture, it’s tough to maintain proper placement. It can cause long-term damage to the radial and ulnar nerves, leading to numbness and pain.

How do I customize my home workspace with ergonomic solutions?

In addition to the on-site vs. remote work experience, your environment varies depending on your occupation. If you’ve joined the gig economy delivering food or packages, you’re in and out of a vehicle. If you work for a law firm, you’ll probably spend most of the day sitting at a desk.

An article on the Branch Furniture website underscores the importance of tailoring your workplace furniture to your body’s size and your individual needs. Your workplace experience has a unique set of goals and needs for balancing comfort with efficiency.

To create a workspace that supports your goals, start by assessing your physical needs. Your setup should align with your body, prioritizing comfort and efficiency to promote better posture and reduce the risk of aches and pains after long hours at work.

Ensure your shoulders are relaxed and your posture is correct. Consider not only the size and angle of your computer screen but also smaller features that can impact your health and comfort. For example, HP offers an ergonomic keyboard designed to reduce wrist and finger stress, with customizable shortcut keys and an adjustable palm rest.

Invest in products that maintain ergonomic positions and optimize their placement in your workstation. Keep everything accessible, including USB hubs, to maximize space and reduce the risk of injury.

Place tablet and smartphone holders within easy reach and at an angle that allows you to see them without strain. This setup reduces the time and physical effort needed to check messages, saving you time and reducing strain.

Consider using a footrest that rocks or tilts, as it provides movement to prevent stiffness and promotes blood circulation. Elevating your feet slightly can also relieve pressure on your lower back.

What are the benefits of prioritizing workplace ergonomics?

Prioritizing ergonomics in your workspace can transform your work experience. From desks and chairs to other furnishings, choosing ergonomic options can enhance comfort, making your workday more enjoyable and fueling greater creativity. Moreover, ergonomic setups can boost productivity by eliminating distractions caused by discomfort, allowing you to focus more effectively. Additionally, by prioritizing employee comfort, management can foster greater team spirit and harmony, leading to higher-quality work and a happier, more cohesive team.

Enjoy greater comfort

You spend too much time working to ignore how it feels to be physically uncomfortable. The best desks, chairs, and other furnishings can make it easier to settle in and, in many cases, more enjoyable. Comfort can fuel greater creativity.

Be more productive

With greater efficiency you gain productivity. If you aren’t distracted by an uncomfortable seating position, you have more focus for the job at hand.

Generate team spirit

When colleagues and direct reports are happy, your team has greater harmony. Employees are bound to deliver quality work when they feel their needs for comfort are prioritized by management.

What are the best ergonomic practices for using a laptop or computer?

Summertime is the most popular vacation season for families, and for remote workers, it may mean their office space goes with them. Whether you’re a teacher creating a syllabus in Sicily or an attorney doing case studies in Cancun, you need to come up with a plan for workstation setups that minimize risk factors for injury.

The Road Warrior blog has tips for travelers who want to get work done on the road and stay pain-free. Nobody wants their travel schedule to be a literal pain in the neck.

Laptops can be the bane of the human body’s existence, some chiropractors say. Nearly everyone needs one, but using them without discomfort or injury is a challenge. When piecing together an office space in your hotel room, bungalow, or Airbnb rental make sure everything is the proper height.

Don’t place a laptop in your lap because you’ll inevitably hunch over to see the screen. At home you can use a monitor stand or another means to consistently keep the screen in the ideal position. When you’re out of town, you figure out how to prop up the laptop so it’s eye level and let it serve as your screen. Bring an ergonomic keyboard and mouse to attach to the computer so you keep everything at arm’s length and your wrists stay in position. Use throw pillows, books, or anything else handy to place the mouse and pad slightly lower than your elbow when you hold your arm at a 90-degree angle.

How can I incorporate movement and stretching into my workday?

Working non-stop at a desk will drain you both physically and mentally, so it’s important to unplug throughout the day. Even as little as five to 10 minutes every few hours can be beneficial, according to Healthline. That’s a good time to move your body.

You’re not training for a marathon or seeing how much you can bench press on your break. With some basic office exercises, you can gain muscle, improve posture, and reboot your mind.

Upper body - Bring out the big guns without leaving your desk with dips and push-ups working your triceps. Face your desk and place your hands behind you on your chair for the dips. Place hands in front of you and dip to your desk and back for push-ups. Repeat 10 times each.

Legs - Standing straight with your hands on the desk to maintain balance, rise up onto your toes and hold. Lower heels and repeat 10 times. It strengthens the muscles in your calves.

Shoulders - Desk planks, both front and side, will strengthen your core and work your shoulders. Lean forward with forearms on your desk and hands clasped. Hold this position for 30 seconds. Then leave one forearm on the desk and lift the other arm in the air while keeping your body in a straight line. Hold this position for 30 seconds on each side.

And if you don’t feel like doing that, just get up and walk around for a few minutes.

There’s a certain level of flexibility people acquired during the pandemic period, but it doesn’t mean we should eliminate the need for maximum safety in the workplace. As careers and circumstances continue to evolve and people take their show on the road (whatever type of show that is), keeping health and safety top of mind is a good idea. Maximize your accessibility to ergonomic furniture and pay attention to the placement of tools and supplies.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.