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Ergonomics

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What is ergonomics?

Ergonomics is the science of designing workspaces and tools that fit the human body [1]. The goal is to reduce strain, prevent injury, and improve comfort during daily activities. Poor ergonomics can lead to back pain, neck tension, carpal tunnel syndrome, and repetitive strain injuries.

Why workplace ergonomics matters

Most adults spend 8+ hours daily at a desk. Over months and years, small postural problems add up. A monitor positioned too low forces you to crane your neck. A chair without lumbar support flattens your lower spine. These factors contribute to chronic musculoskeletal disorders that affect millions of workers [2].

Key ergonomic adjustments

Monitor position: Place the top of your screen at eye level, about arm's length away. This keeps your neck in a neutral position [3].

Keyboard and mouse: Position them at elbow height so your wrists stay straight. Consider an ergonomic keyboard if you experience wrist pain.

Chair setup: Your feet should rest flat on the floor with knees at 90 degrees. Use lumbar support to maintain the natural curve of your lower back.

Standing desks and movement

Standing desks help break up long periods of sitting, which research links to cardiovascular disease and metabolic problems. The key is variety: alternate between sitting and standing every 30-60 minutes. Standing all day can cause its own problems, including leg fatigue and varicose veins.

Preventing repetitive strain injuries

Repetitive strain injury (RSI) develops from repeated motions like typing or using a mouse. Symptoms include pain, tingling, and weakness in the hands, wrists, or arms. Prevention strategies include taking microbreaks every 20-30 minutes, stretching regularly, and varying tasks throughout the day.

References

  1. 1. CDC Workplace Ergonomics Guidelines
  2. 2. OSHA Computer Workstation Checklist
  3. 3. Mayo Clinic Office Ergonomics
1.

The 90-degree rule

Keep ankles, knees, hips, and elbows at 90-degree angles when seated. This neutral position reduces strain on joints and muscles during long work sessions.
2.

20-20-20 for your eyes

Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain from screens and naturally reminds you to adjust posture.
3.

Feet flat, back supported

Use a footrest if your feet don't reach the floor. Proper foot support prevents slouching and maintains the natural curve of your lower back.
4.

Move every 30 minutes

Set a timer to stand, stretch, or walk briefly every 30 minutes. Movement breaks are more effective than any ergonomic equipment for preventing pain.
5.

Keep wrists straight

Position your keyboard so wrists stay neutral—not bent up, down, or sideways. Consider a split keyboard if you have broad shoulders.
1.

What is repetitive strain injury (RSI)?

RSI refers to damage to muscles, nerves, or tendons caused by repetitive movements and overuse. Common types include carpal tunnel syndrome, tennis elbow, and trigger finger. Symptoms include pain, stiffness, tingling, and weakness. RSI develops gradually and is preventable with proper ergonomics and regular breaks.
2.

Are standing desks actually better for your health?

Standing desks offer benefits when used correctly. They reduce sitting time, which is linked to cardiovascular disease and metabolic issues. However, standing all day can cause leg fatigue and back problems. The best approach is to alternate between sitting and standing every 30-60 minutes throughout the day.
3.

What is the ideal monitor height and distance?

Position your monitor so the top of the screen is at or slightly below eye level, and the screen is about an arm's length away (20-30 inches or 50-75 cm). This prevents neck strain from looking up or down and reduces eye strain. If you wear bifocals, you may need to lower the monitor slightly.
4.

How can I prevent back pain from sitting all day?

Use a chair with lumbar support or add a rolled towel behind your lower back. Keep feet flat on the floor. Take standing or walking breaks every 30 minutes. Stretch your hip flexors and hamstrings regularly, as tight muscles pull on your lower back. Consider a sit-stand desk to vary your position throughout the day.
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This content was created and reviewed by the New Zapiens Editorial Team in accordance with our editorial guidelines.
Last updated: February 26, 2026

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