What Does Ergonomics Mean & How To Improve Work Ergonomics

Working from home has led to more neck pain, back pain, muscle tension, and stiffness. Why? Poor ergonomics. This blog covers what ergonomics is, why it matters, and how to improve your workspace to reduce discomfort. If sitting all day is causing pain, keep reading.

What Does Ergonomics Mean?

Ergonomics is the study of how people work efficiently in their environment. Companies design ergonomic products to reduce discomfort and increase productivity, but good ergonomics isn’t just about buying the latest gadgets. It’s about proper posture and positioning throughout the day.

Practicing good ergonomics means sitting correctly, maintaining proper posture while typing, and positioning your body correctly during long meetings. So, why does this matter?

Why Is Ergonomics Important?

For businesses, better ergonomics mean healthier employees, fewer workers’ compensation claims, and increased productivity. For individuals, it means less neck, back, and hip pain. It means better posture and overall better health, all from simple workspace adjustments.

Want to work more efficiently and with less pain? Here’s how.

How Bad Ergonomics and Cause Pain

Your workspace may not just contribute to your pain—it could be the cause.

For example, if your chair has elbow rests, you might either park your elbows there all day or squeeze them against your sides. Both create problems. Resting on the elbow pads over-activates the upper traps, causing neck and shoulder tension. Squeezing your elbows in restricts movement, leading to tight, painful muscles. This restriction affects your shoulders and, eventually, your neck.

Your entire body is connected. Poor ergonomics can lead to pain in the shoulders, hips, knees, back, and neck.

Take your computer screen, for example. If it sits too low, your neck constantly flexes downward. This strains the muscles in the front of your neck while overstretching the muscles in the back. The result? Neck pain and tension. A massage may offer temporary relief, but unless you change your habits, the pain will return.

How Does Ergonomics Work?

By understanding posture and biomechanics, you can set yourself up for success. The simplest fix? Adjust your monitor to eye level. You can use anything—a stand, a stack of books, or a monitor riser. But your monitor is just one piece of the puzzle.

Evaluate these key elements in your workspace:

Desk – Make sure it’s at a height that when seated your forearms are parallel to your desk with your feet flat on the ground.
Chair – The best chair you can use is actually not a chair. It’s an exercise ball! (use the tips in the video below0
Monitor – Positioned so the center of the screen is at eye level to prevent neck strain.
Keyboard & Mouse – Should be close enough to your elbows and shoulders stay relaxed.

Key Ergonomic Adjustments for Better Posture

Correcting your desk ergonomics can be overwhelming. Focus on these specific points to get started:

Sit all the way back in your chair.
Keep your knees slightly higher than hip level.
Place your feet flat on the ground (use a stool if needed).
Support your lower back with a cushion or lumbar roll.
Relax your elbows at your sides—don’t squeeze them in.
Keep elbows and wrists level, parallel to the ground.
Use a full-size keyboard to avoid unnecessary arm strain.
Avoid typing too forcefully.

For a full list of things to look out for to ensure your workspace is set-up to minimize pain or discomfort check out this Ergonomic Awareness Check-List.

Good ergonomics isn’t about expensive products. Even a sit-to-stand desk won’t help if used incorrectly. In the video below I point out the most common mistakes made when using a sit to stand desk and how you should be using it!

Ergonomics When Working From Home?

Ergonomics matters whether you’re in an office or working from home. Many people experience more pain at home due to makeshift workspaces.

If you work from a laptop, you’ll need:

A Bluetooth keyboard and mouse.
A laptop stand or something to elevate the screen.
A chair suited to your table height.

Avoid:

Using your coffee table and couch as your workspace.
Long periods of sitting without breaks.
Slouching forward with rounded shoulders.

Do:

Take frequent movement breaks.
Lie on the floor with knees bent and a rolled towel under your neck.
Keep shoulder blades relaxed and avoid overusing chest muscles.

Why Does My Neck Hurt When Using a Laptop?

Looking down at a laptop, phone, or tablet forces your head forward, overstretching neck muscles. Over time, this weakens them, leading to forward head posture and tension at the base of the skull. The result? Headaches, neck pain, and difficulty finding a comfortable sleeping position.

Long-term postural changes even alter the brain’s movement map, known as the homunculus. This disrupts coordination and muscle activation, much like a conductor leading an orchestra without the correct sheet music. Functional Movement and Postural Neurology help retrain the brain and body.

Ergonomics plays a crucial role in your health and movement. Small changes can prevent long-term issues and improve comfort. Don’t underestimate the impact of poor ergonomics—it can lead to chronic pain and postural dysfunction over time. If you’re experiencing discomfort, take action now to correct it. Contact us to get started.

Dr. Shakib

What Does Ergonomics Mean & How To Improve Work Ergonomics