Ergonomics

Lakehead University is dedicated to building an inclusive and supportive workplace. Work is more than just a job – it's a significant part of your life.

This website is dedicated to providing you with practical information and resources on workplace ergonomics, designed to help you create a healthier, more comfortable, and ultimately more productive work experience. Ergonomics is the science of fitting the job or task to the worker. By applying ergonomic principles, we can reduce injuries, improve productivity, and create a healthier work environment. Poor ergonomics can lead to musculoskeletal disorders (MSDs).  We know that discomfort and pain can impact not only your work performance but also your overall quality of life. Our goal is to empower you with the knowledge and tools you need to prevent injuries, reduce strain, and foster a work environment that truly supports your physical health and comfort.

General Guidelines For a Healthy Office Set-up can be found here:

→ Understanding Musculoskeletal Disorders (MSDs):

What are MSDs?

MSDs are injuries and disorders affecting muscles, tendons, nerves, joints, and other parts of the musculoskeletal system. They include conditions like repetitive strain injury (RSI), carpal tunnel syndrome, and back pain.

Causes of MSDs:
  • Forceful exertions
  • Awkward postures
  • Repetitive movements
  • Contact stress
  • Vibration
  • Extreme temperatures
  • Poor work organization
Benefits of an ergonomic program:

MSDs are a leading cause of lost-time work injuries, causing pain, suffering, and significant financial burdens for both workers and employers.

  1. Reduced injuries and cost
  2. Improved employee morale and productivity
  3. Enhanced worker well-being

→ Preventing MSDs in the Office:

Standard Office Equipment:

From an ergonomic perspective standard office computing equipment is considered to be:

  • Desk: - fixed desk, sized appropriately for the task work.
  • Adjustable Office Chair: 5 castor-adjustable chair, with or without armrests (user preference), seat height adjustable, with lumbar support, seat tilt adjustable.  Seat pan appropriate size for the user.
  • Monitor: Standard computer monitor, size suitable for tasks.
  • Desktop computer or laptop;: (at departmental/supervisor discretion)
  • Keyboard: full size keyboard, corded/wireless (at departmental/supervisor discretion).  Full size keyboard is standard equipment for employees who use a laptop for more than 2 hours continuous work.
  • Keyboard tray: when required to achieve proper positioning.
  • Mouse: corded/wireless (at departmental/supervisor discretion).
  • Foot rest: when required to achieve proper positioning.
  • Computer position: Monitors to be positioned to reduce glare and prevent eye strain.
Healthy Break Activity

Taking regular breaks during the busiest workdays is essential to help unwind, refocus, and protect your psychological well-being.

  • Calming Break Activities: Designed to help quiet the mind for individuals experiencing a sense of pressure, high anxiety, or mental overwhelm at work.
  • Energizing Break Activities: Tailored for employees engaged in highly repetitive or sedentary tasks to refresh both mind and body through movement and social connection.
  • Relaxing Break Activities: Perfect for individuals coming off of intensive or physically demanding labor, utilizing stretching, breathing, or arts to recover safely.

To browse the complete, adaptable list of daily exercises and find the specific activities that best fit your routine, access the full institutional repository directly: Healthy break activities - Workplace Strategies for Mental Health

Workstation Setup:

Keep everything in your reach, with frequently used items closest to you.

  • Chair: Adjust your chair so your feet are flat on the floor, knees are at a 90-degree angle, and your lower back is supported.
  • Monitor: Position your monitor at eye level, about an arm's length away.
  • Keyboard and Mouse: Keep them close to your body to minimize reaching.
  • Lighting: Ensure adequate lighting to prevent eye strain.

For more details on proper set-up, please follow these guidelines.

Computer Ergonomics:
  • Breaks: Take frequent breaks (every 20-30 minutes) to stand, stretch, and move.
  • Eye Strain Relief: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Blink regularly.
  • Posture: Maintain good posture, keeping your back straight and shoulders relaxed.
  • Mix it up: Change your tasks often, so you aren't sitting in the same position for hours making the same repetitive motions.
Exercises:
  • Neck and shoulder stretches
  • Wrist and hand stretches
  • Eye exercises (focusing on near and far objects)
  • Exercise examples
Manual Material Handling:
  • Even in an office, you may lift boxes or move equipment. Lift with your legs, not your back.
  • Use carts or dollies for heavy items.

Resources:

Office ergonomics FAQ

I am experiencing pain when seated at my desk, how do I arrange for an ergonomic assessment?
Prior to conducting an ergonomic assessment, it is imperative that employees follow the general guidelines for a healthy office set-up and complete an Office Workstation Checklist to ensure they are working with the best ergonomic posture with their current office furniture.  If discomfort persists, contact the Manager, Health, Safety and Wellness to review your office set-up. If discomfort continues, an ergonomic assessment can be scheduled by the Manager, Health, Safety and Wellness.  Evaluations or assessments will not be conducted until after an employee has adequate office furniture and adjustments indicated on the checklist have been completed.
I need office furniture. What do I do?

Purchase of new office furniture is the responsibility of the departmental/faculty/supervisor. 

I use a laptop for work. Is that okay?
If you are using a laptop at your desk, consider purchasing an external full size keyboard and a laptop stand (or additional monitors) to avoid strains.
When should I be taking my breaks and for how long?
Taking breaks away from your computer and changing your position is the best way to avoid musculoskeletal injuries.  A good rule of thumb is to take a 5 minute break every 30 minutes when working at your computer.
I don't have a stand/sit desk. Should I?

Sit/Stand desks can be a beneficial tool to encourage overall wellness and frequent changes in position.  

How to request a sit/stand desk: Requests for sit/stand desks are managed via two separate pathways:

  • General Wellness: Requests are reviewed and considered at the individual department or faculty level.
  • Medical Accommodation: If the desk is required as a medical necessity, it will be evaluated as an assistive device under our formal accommodation process.  Please see the medical accommodations page for more information on the medical accommodations process.