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:

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 would like to purchase new office furniture, what should I buy?
Choose an office chair with five wheels, that can be adjusted in seat pan height, lumbar area support, seat pan tilt, arm rest height/angle.  Desks should have adequate area underneath to position your legs comfortably.  Consider adding a foot rest if your desk height doesn't allow you to put your feet flat on the floor when sitting in correct position to use the keyboard.  A keyboard/mouse tray may be needed to adjust the working height of a fixed desk.  Monitor risers may be required to achieve the correct height.
Laptops
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.
Breaks
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.