How does ergonomics affect you?

For most of us, ergonomics may seem like a concept to worry about only as we get older, or when we experience recurring pain during our activities, especially at work. However, it is quite otherwise! Whether we are aware of it or not, ergonomics plays a fundamental role in all of our daily activities.

Why worry about ergonomics?

Over time, the accumulation of bad habits and postures eventually lead to something disastrous. Would you develop carpal tunnel syndrome while handling your mouse? Of course not! Are you overworking a certain part of your body in bad posture? Nobody wants to get hurt.

What's the worst that can happen?

Perhaps you are still not convinced that ergonomics is important in your life. However, poor ergonomics can lead to debilitating injuries, surgery, and even a noticeable drop in your quality of life.

• Headaches and Migraines - For those who use the computer eight to ten hours a day and leave work with a nagging headache, bad ergonomics are probably to blame. Improper monitor height, awkward angles, and light glare are all major factors in neck and eye strain which, over time, will lead to tension headaches and vision problems
• Neck stiffness – Most often, we tend to attribute severe neck pain and immobility in the neck area to a poor sleeping position. Although the latter may be a contributing factor, most of the time neck pain is caused by awkward and stiff postures for prolonged periods of time.
• Back injuries – When we refer to back injuries, we think of jobs that require the handling of heavy loads, or the use of machinery. Contrary to this belief, some of the employees most at risk are those who work at a desk. These employees remain in a seated position for many hours at their workstations. Often, the majority of these positions are not properly configured. An ergonomic chair, proper desk and workstation are essential to avoid prolonged back pain
• Musculoskeletal disorders (MSDs) – Poor ergonomics can lead to musculoskeletal disorders, especially in people whose jobs require repeating the same task over and over again. As for example: an employee stacking bags of cereals, or an office worker constantly repeating the same movement alternately from the keyboard to the computer mouse. Did you know that according to the Institut national de santé publique du Québec* “ nearly one million people in employment in Quebec suffer from MSDs of non-traumatic origin related to work, that is one in four workers ”.

The benefits of good ergonomics.

In addition to preventing the problems mentioned above, good ergonomics can have many positive benefits on your daily life:

• Improved Mood and Energy Levels – We've all experienced going back to work, with no energy and no motivation other than to slump on the couch and watch TV. There are solutions! A study looking at sit/stand desks shows that users who change their working position reported an increase in their energy levels and overall mood at the end of the day
• Improved comfort - Good ergonomics not only reduce the risk of injury, but it will also make you feel more comfortable. Say goodbye to wrist pain after your full working day spent in front of a computer. This randomly occurring back stiffness will begin to decrease. The majority of our daily aches and pains can be ergonomics related. That's why a good proactive approach to ergonomics can alleviate many of these issues.
• Improved performance – Ergonomic workstations are proven to cause workers to experience less fatigue. Not only does this increase overall comfort, but it allows workers to concentrate on the tasks at hand. This improves productivity and the quality of work. Ergonomics helps you perform better and concentrate!

Incorporate better ergonomics into your life!

While ergonomics is a complex science that takes into account all aspects of the body and movement, some surprisingly simple principles can be applied to help you adopt better ergonomic habits:

• Stretches – After an hour of work, give yourself a minute or two to relax and do some easy-to-do micro stretches at your desk. This simple and quick, yet oh so effective little interlude allows you to give your overworked muscles a break, increase blood flow and release tension.
• Take Breaks – Especially if you stare at a screen all day. Try to follow the 20/20/20 rule. Every twenty minutes, get up from your desk and look at something six meters away for about twenty seconds. This will allow you to vary your posture, reduce eye strain and help you regain your concentration
• Posture variation – The greatest danger for the development of an ergonomic problem lies in constant repetitive tasks. If you use a sit/stand desk, alternate your positions every half hour or so. If you constantly use a mouse to perform computer tasks, try incorporating more keyboard shortcuts to get your work done, or use a RollerMouse. These small changes prevent stagnant posture and reduce your risk of developing ergonomic problems
• Using the right equipment – ​​Ergonomically designed office equipment comes in all forms. Ergonomic armchairs, document holders, an electric table, a RollerMouse, a monitor screen support. Ergonomic workstations improve the lives of their users. Or, at the very least, an ergonomic mouse and keyboard setup helps reduce repetitive movements and keeps you in a safe and healthy posture

In short, it is important to assess our posture habits and correct them. We hope you liked this article and will be useful to you. Take care of yourself!

Original text translated and inspired by Contour by Alexandra Fontaine.