Easy Ergonomic Tips for Computer Workers to Prevent Injury

Written by: Angela Lee, PT, DPT

In today's tech-driven world, computer use is practically unavoidable, especially for desk workers. However, spending hours in front of a computer screen can result in some serious health issues like carpal tunnel syndrome, eye strain, and musculoskeletal disorders. Luckily, there are ways to reduce these risks, and the key is to prioritize ergonomics in the workplace. In this article, we’ll cover the common injuries associated with computer use, how ergonomics can promote workplace safety and injury prevention, and some additional benefits of an ergonomic set-up that go beyond physical well-being.

Common injuries associated with prolonged computer use

The sedentary nature of sitting at a computer for extended periods and the repetitive activities of typing and mousing can result in a range of injuries and health problems. Here are some of the most common injuries associated with prolonged computer use:

Musculoskeletal Disorders (MSDs)

Even though computer work usually isn’t considered a physical labor, it doesn’t mean that it’s easy on the body. Prolonged computer use can lead to musculoskeletal disorders that affect the muscles, tendons, and nerves of pretty much any body region. The most common areas include the neck, shoulders, arms, and back. However, the lower body can be affected as well, especially since computer use is usually paired with sitting. Symptoms may include pain, stiffness, weakness, and numbness.

Carpal Tunnel Syndrome

This is one common type of MSD that occurs when the median nerve, which runs through the wrist, becomes inflamed either due to direct compression or overuse from repetitive activities. It can cause tingling, numbness, and pain in the hand and wrist, which can make it difficult to perform tasks that involve the use of the hand.

Eye Strain

Staring at a computer screen for long periods can lead to eye strain. Symptoms can include headaches, dry eyes, and difficulty focusing. This is often falsely attributed to blue light, which does have some other effects, but you can read more on that here.

Poor Circulation

Sitting in one position for an extended period can cause poor circulation, which can result in swelling, numbness, and pain in the legs and feet.

To prevent these injuries, it's essential to prioritize ergonomics in the workplace. This includes setting up a comfortable and supportive workstation and taking regular breaks to stretch and move around. In the next section, we'll explore some practical ergonomic solutions to help prevent workplace injuries.

Ergonomic solutions to prevent injuries

Building certain habits and setting up a proper workstation can significantly reduce the risk of workplace injuries associated with prolonged computer use. This includes ensuring that the chair and desk are at the appropriate height, positioning the top of your computer screen at eye level, and using an external keyboard and mouse that are positioned within reach. Here are some things you could try for yourself!

Add some more movement throughout your day

This probably sounds cliché, especially coming from a physical therapist, but getting up and moving more is still one of the best things you can do for your body… and it’s free! The whole reason why ergonomists even recommend a standing desk is to get people to move and switch positions throughout the day. BUT, if you build the habit of getting up for short stretch breaks or even just to stand up and sit down a few times, then an expensive standing desk might not be necessary. Here are some easy things to try:

Use an interval timer as a reminder to get up throughout the day.
Pair certain movements with already established habits or certain work tasks. For example, standing when taking phone calls or doing some shoulder rolls on your way to the bathroom.
Keep some fidget items around you that are fun and motivate you to move more. For example, a balance board is often more entertaining than just standing, and there are many things you can do with a stretchy exercise band that doesn’t take much space.

Ergonomic office chairs

A good ergonomic office chair fits your body and provides proper support to decrease fatigue. Some things to consider are seat measurements (width, depth, and height), adjustability of the lumbar support, arm rests, and headrests. There is no one-size-fits-all, so try to learn about your own personal preferences, measurements, and even sitting habits to find your ideal chair. There are also some ways to adjust your existing chair if you're on a budget!

Adjustable height desks

People often associate adjustable desks with being able to switch between sitting and standing, which is great! This can help improve circulation, reduce fatigue, and prevent MSDs. However, it’s equally important to consider how low a desk can go, especially for shorter folk. The ideal desk height should allow you to keep your arms by your side with a 90-degree bend at the elbow in both sitting and standing. Lastly, referring back to point #1, keep in mind that using a standing desk as it’s meant to be used requires a habit change! Just because someone buys a standing desk doesn’t automatically mean that they'll use it. To learn more about standing desks, take a look at our other blog here.

Adjust your screen to the proper height

The top of the screen should be level with your eyes while you are sitting in your most comfortable and sustainable posture. There are many ways to achieve the right screen height, some of which include stacking boxes or books, using a laptop stand, or simply adjusting the monitor. Just ensure that the screen is stable and safe.

Separate your eyes from your hands

How do you raise the screen while also keeping your arms by your side and elbows at 90 degrees? Using an external keyboard and mouse. That’s right, using a laptop alone long-term is no good if you want to protect your body. There are also different types of external keyboards and mice, but overall the most important thing is just that you have that separation between your eyes and your hands

By implementing these ergonomic solutions, you can significantly reduce your risk of workplace injury and improve your overall health and well-being. Next, we'll explore some additional benefits of ergonomics besides just the physical.

Additional benefits of ergonomics

When it comes to health, it's pretty difficult to isolate the different components. Even though physical health is the primary benefactor of ergonomics, it still makes a big impact on other areas like mental health and overall wellness. Let’s take a look at some of those now.

Support your mental health: Taking the time to create a comfortable workspace that feels customized to your body and preferences is really an extension of self care! It’s an investment in your own health and means that you can feel good stepping into your workspace each day.
Increase productivity and efficiency: By being in a comfortable and personalized work environment, you are more likely to be productive and efficient. High productivity and efficiency means being able to stay on top of your responsibilities more easily and thus decreasing stress and burnout.
Improve quality of life: Let’s face it, your time at work takes up a significant portion of your life. So whether you're working from home or in the office, improving how you feel in the environment you spend so much time in is an automatic upgrade in your quality of life! On top of that, the physical toll that work takes on your body will trickle over and affect other aspects of life, including beloved hobbies and activities. So take the necessary steps now to protect the

Conclusion

The health risks of having a sedentary computer job are very real, but by making some simple changes, you can significantly decrease the likelihood of developing common injuries. Habits like getting up to stretch, using an interval timer, or keeping some fidget items nearby add up to make a big difference in the long run. Investing in ergonomic office chairs and adjustable desks can also help reduce fatigue, prevent MSDs, and improve circulation. It's important to keep in mind that everyone's body is different, so it's crucial to find what works best for you. Remember, prioritizing ergonomics in the workplace is not just about physical well-being; it's about creating a work environment that supports overall health and wellness. So, take care of your body and invest in your health by incorporating ergonomic practices into your work today!