Ergonomics is the science of designing a workplace that fits the needs of its users. It is defined as the study of people in their workplace, rooted in the Greek word ergon, or work. It therefore brings together understanding of people, work and design.

Ergonomics used to be a matter for designers and perhaps health and safety officers. However, the pandemic has driven more and more of us to work from home, either part-time or full-time—and many people have suggested that this move to remote working is here to stay. This means that we all need a better understanding of ergonomics to ensure that we are working in comfortable conditions, and not storing up problems for the future.

Defining Ergonomics

Ergonomic design aims to improve four areas: comfort, performance, satisfaction and safety.

The principles behind ergonomics, therefore, are about adapting the design of a workplace to suit the individual using it, rather than expecting the individual to adapt to the space.

Ergonomics therefore concerns aspects like:

• The shape of your chair, and how it supports your back when you are working;

• The position of your keyboard, mouse and monitor or screen when you are using a computer, and their relationship to your seating position and eyeline;

• The lighting around your workspace, and therefore whether you are straining your eyes to read;

• The position in which you work; and

• How long you work at a time, and how much you move around as you work.

Ergonomics is not the same as design. It is actually only one factor that is taken into account when designing anything, along with the market for the product, and the look or aesthetics, as well as the budget.

It is also important to note that an object can be perfectly functional in one environment, but not another.

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The Importance of Ergonomics

Poor ergonomics is when the design of an item does not fit its purpose and function, or the people who need to use it.

This can lead to injuries, including:

• Carpal tunnel syndrome, which causes pain and numbness in the hand. It is often associated with use of vibrating machinery such as electric drills, but can be caused by excessive mouse or keyboard use.

• Lower back problems can be caused by movements such as twisting or bending, but also exacerbated by prolonged sitting in an uncomfortable position.

• Tendonitis can be caused by repeated movements, or sitting or standing in awkward positions.

• Ganglion cysts are small lumps under the skin, usually at the wrist. They are often caused by excessive use of the joint, which causes inflammation.

Poor ergonomics therefore has an impact on individuals. However, it also has an economic cost. In 2016–17, a massive one-third of all workers reported work-related ill-health, and almost 40% of those were musculoskeletal problems. A similar percentage was for stress, depression or other mental health problems.

Each year, 31.2 million working days are lost in the UK alone as a result of work-related ill-health. This is estimated to have a total cost to the economy of £14.9 billion.

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Ergonomics and Working from Home

When you see the figures above, it starts to make more sense that large organisations often employ people to provide information about how to sit at a computer, or the importance of posture and moving about during the day.

It is not quite the same when you are working from home.

There are no requirements to carry out a formal workplace assessment, especially if you are self-employed.

However, you would be well advised to take some time to consider the ergonomics of your workspace. This is especially true if you find yourself feeling stiff or sore after you have been working there for a while.

Overall:

• When you sit at your computer, your back should be properly supported, especially in the lumbar area. The back of your chair should be in contact with your back all the way up to just below your shoulders;

• Your arms should be relaxed and at a right angle when they are resting on your desk to type.

• Your feet should be flat on the floor.

• Your hips should be slightly higher than your knees, and there should be a gap between the back of your chair and your knees.

You should NOT be leaning forward over your keyboard or laptop, as this will hurt your back.

Remember too that moving about will help. Try not to sit still for too long, and take a few minutes every hour or so at least to get up and walk about.

There is more about the importance of setting up your workspace correctly in our page on Working from Home.

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A Final Thought

Applying ergonomics to your workspace set up is not always top of mind when you first start working from home. However, it is well worth spending some time (and money) on getting things right, because it could avoid serious problems later.

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