Understanding Ergonomics

Hey everyone!

Like many of you, I spend a lot of time at my work station, whether I’m doing schoolwork, research or playing games with my friends. But have you ever thought about what’s happening to our bodies when we spend hours hunched over our laptops or phones? There can be both short-term and long-term implications. Let's explore ergonomics and find out how important it really is...

Part 1: The Biology Behind Ergonomics

First, let's talk about the biology behind ergonomics and why it matters for our health, now and into the future.

Why Ergonomics Matters to Our Bodies

Ergonomics isn’t just about comfort…it’s about supporting our anatomy instead of going against it. Specifically, ergonomics is about supporting the musculoskeletal system, which includes our muscles, bones, and joints. This system is what allows us to stand and move, so making sure it stays healthy is extremely important. 

According to the National Institute for Occupational Safety and Health, poor ergonomic practices are a possible cause of musculoskeletal disorders. These are injuries and disorders that affect our muscles, nerves, tendons, ligaments, joints, and spinal discs. When we sit with unnatural or poor posture, we put strain on these body parts, which can cause or worsen injury and pain. So even though it may feel comfortable in the moment to sit in awkward positions, that stress could possibly lead to chronic issues in the future. You might want to take a minute now to check on your own posture!

The Impact of Our Digital Habits

We’re constantly surrounded by various devices, so it’s easy for us to spend hours with our heads tilted forward and shoulders slouched, which can strain our neck and cervical spine (the neck region of the spine). Our bodies are not designed to sustain awkward positions like these, so this extra load can cause the muscles in the neck and upper back to work harder than they should, leading to muscle fatigue and pain.

Making our muscles work harder can cause muscle imbalances and tightness, especially in the neck, shoulders, and lower back. Additionally, the strain doesn’t just stay in the muscles—it can also affect the spine, potentially leading to herniated discs or nerve compression over time.

Next, we’ll dive into how we can set up our workspaces to align with the natural structure of our bodies, keeping us comfortable and healthy.

Part 2: How to Set Up an Ergonomic Workstation Based on Biology

Now that we understand the biology behind why ergonomics matters, let's talk about how to set up a workspace that supports our bodies' structure.

Setting Up Your Workspace to Support Your Body

1. Chair Height and Lumbar Support: Your chair should allow your feet to rest flat on the ground with your knees at a 90-degree angle. This position supports your lumbar spine, or lower back, which has a natural inward curve. The Mayo Clinic recommends that your chair should also support this curve to maintain the spine's natural alignment, preventing lower back pain caused by prolonged sitting.

2. Screen Position: Your screen should be at eye level and about an arm’s length away to prevent “forward head posture.” Keeping the screen at eye level helps keep the cervical spine in a neutral position, reducing the load on the neck muscles. Harvard Health advises using a laptop stand or stacking books under your monitor to achieve this setup, which reduces strain on your neck and shoulders.

3. Keyboard and Mouse Placement: Your keyboard and mouse should be placed so your elbows are at a 90-degree angle, with your forearms parallel to the ground. This position prevents strain on the forearm muscles and tendons. Princeton University offers recommendations for your wrists to help prevent repetitive strain injuries like carpal tunnel syndrome, which occurs when there’s too much pressure on the median nerve in the wrist.

4. Lighting and Screen Brightness: Proper lighting reduces eye strain, which can cause headaches and fatigue. Ensuring your screen is bright enough to read without strain but not so bright that it causes glare is key. This Government Guide suggests using adjustable lighting to adapt to different times of day, keeping your eyes comfortable and reducing strain. 

The Science Behind Ergonomic Adjustments

By adjusting your workstation to fit your body’s natural positions, you’re not only preventing discomfort, you’re also reducing the risk of injury. Prolonged poor posture and ergonomic strain can lead to chronic conditions like tendinitis, bursitis, and even spinal issues that might require surgery. A well-designed ergonomic setup supports our bodies’ anatomy and biomechanics, which are all about how our muscles and bones move together. I’ve made a conscious shift recently to work on improving my posture, and, I must admit, it felt really awkward at first. However, now that I’ve stuck with it, I can say with confidence that it feels much better to work with your body’s anatomy rather than against it. 

Next up, let’s look at some exercises and stretches that complement your ergonomic setup and help you stay flexible and strong.

Part 3: Helpful Exercises and Stretches

Now that our workstations are set up to support our natural posture, it’s time to keep our bodies moving with some exercises and stretches. These simple movements can help maintain the health of our musculoskeletal system, prevent stiffness, and improve circulation.

Desk Exercises 

1. Neck Stretches: Slowly tilt your head to each side, holding for 15 seconds. This stretches the muscles along the side of your neck, which can become tight from holding your head in a forward position. It’s important to take regular breaks to stretch these muscles, as this helps reduce tension and maintain the flexibility of the cervical spine.

2. Shoulder Rolls: Rolling your shoulders backward and forward can relieve tension in the trapezius muscles, which extend from the back of your neck to your shoulders. These muscles can become tight when you hunch forward over a screen. Shoulder rolls help keep these muscles relaxed and reduce the risk of strain.

3. Leg Lifts: While seated, lift one leg at a time, holding it parallel to the ground for a few seconds. This exercise engages your core muscles, which can help support the spine, reducing some of the strain on your back muscles.

4. Wrist and Finger Stretches: Extend your arm, pull back on your fingers gently, and hold for a few seconds to stretch the wrist flexors. Regular wrist stretches are crucial for preventing conditions like carpal tunnel syndrome by keeping the wrist tendons flexible and reducing pressure on the median nerve.

The Importance of Movement

Our bodies are designed to move, not to stay in one position for long periods. Taking regular breaks to stand up, stretch, or walk around can prevent stiffness and maintain healthy blood flow to your muscles. This helps deliver nutrients and oxygen to muscle cells, preventing fatigue and injury. In addition to being physically healthy, taking a brief break from sitting down at your desk to take a walk or do some exercise can be great for your mental health as well. I know that whenever I’m stuck on a particularly hard assignment, it always helps to get up and do something else, even if that something is just pacing around my room for a little bit. 

Wrapping Up

That was a lot of information, and it might not have been all new to you. We’re frequently reminded about how looking straight down at your phone or hunching over your desk isn’t good for your posture, but for some reason a lot of us just seem to ignore those warnings. So before you go, quickly consider the benefits of making a few small changes to your workstation station. I think your muscles might thank you.

Be well!