Ergonomics at home and at work
Ergonomics is the field that studies the adaptation of work and the environment to the capabilities and limits of the human body. Its goal is to improve comfort, reduce excessive strain, prevent musculoskeletal pain, and improve functional efficiency over time.
Ergonomic adjustments reduce exposure to risk factors such as sustained cervical flexion, prolonged lumbar compression, and constant shoulder elevation. Scientific evidence shows that simple ergonomic interventions, combined with regular breaks and postural variation, are associated with a lower prevalence of lower back and neck pain in the workplace.
Ergonomic adjustments
Some advantages of these types of adaptations include:
- Reduction of lumbar and cervical pain
- Less tension in the shoulders and upper limbs
- Lower risk of overuse syndromes
- Better tolerance to prolonged work
- Less need for postural compensations
- As well as the prevention of:
- Lower back pain associated with sustained flexion
- Cervicalgia due to forward head posture
- Wrist and forearm tendinopathies
- Carpal tunnel syndrome
- Shoulder pain due to prolonged elevation
- Early muscle fatigue
- Aggravation of pre-existing injuries
1. Support base: feet and lower limbs
Adjustments for seated work:
In jobs where professionals remain seated for long periods, the feet should be fully supported on the floor or on a proper footrest. Lack of support increases pressure on the back of the thighs and encourages pelvic retroversion, which alters the lumbar curvature.
- Feet fully supported.
- Knees at approximately 90–100 degrees.
- Avoid crossing legs for prolonged periods.
- If the chair is high, use a footrest.
Adjustments for standing work:
- Alternate weight between both feet.
- Use a small support to elevate one foot at a time.
- Wear footwear with adequate support for the type of flooring.
- Avoid keeping knees locked in full extension for long periods.
2. Chair height and pelvic position
With proper foot support, a well-adjusted chair is the next step to consider. The pelvis should maintain a neutral position, allowing for the physiological lumbar curve. Sitting too low increases hip flexion and encourages lumbar collapse, while sitting too high removes plantar support and generates posterior tension.
Adjustments:
- Hips slightly above knee level.
- Backrest in contact with the lumbar region.
- Use a lumbar support if the chair is not ergonomic.
3. Lumbar and trunk support
With a well-supported base, a properly supported trunk is the next step to consider. The lumbar area has a natural curve. If this curve has support, pressure is distributed better. Conversely, if a person is hunched over for long periods, the load becomes concentrated and the lower back is heavily affected.
Adjustments:
- Backrest adjusted to support the lumbar curvature.
- Avoid constant forward leaning without support.
- Do not work on the edge of the chair for hours.
Adjustments for manual work:
- Adjust the height of workstations to avoid repeated spinal bending.
- Bring loads close to the body before lifting.
- Pivot with your feet instead of twisting your trunk while holding weight.
4. Desk height and upper limbs
Inadequate desk height leads to constant shoulder elevation or excessive wrist extension, increasing neck tension and forearm overload.
Adjustments:
- Elbows close to 90 degrees.
- Shoulders relaxed, without sustained elevation.
- Forearms supported or aligned with the desk.
- Keyboard close to the body.
- Mouse at the same level as the keyboard, avoiding excessive lateral reaching.
5. Monitor height and positioning
The monitor should only be adjusted after the body is correctly positioned and supported. Sustained cervical flexion increases the load on the posterior musculature and is associated with a higher prevalence of neck pain.
Adjustments:
- Top of the screen at eye level or slightly below.
- Gaze directed toward the top third of the monitor.
- Average distance between 50–70 cm.
- For laptops, elevate the screen and use an external keyboard.
6. Space organization and reach
Frequently used objects should be within a comfortable reach zone, avoiding repeated trunk bending or excessive arm extension.
Adjustments:
- Phone, mouse, and documents close to the body.
- Avoid repeated twisting to reach printers or materials.
- Organize the desk functionally, not just aesthetically.
7. Breaks and postural variation
Even with all the correct adjustments, prolonged static positioning keeps a constant load on the same structures.
Adjustments:
- Stand up every 45–60 minutes.
- Alternate between sitting and standing when possible.
- Perform simple spinal extension and shoulder mobility movements.
8. Working on the sofa?
The sofa was not designed for work, but if it is unavoidable:
- Use firm support for your back.
- Elevate your laptop.
- Limit time in this position.
Teleworking: most common mistakes
Does ergonomics prevent disc herniation?
Ergonomics does not completely prevent the appearance of disc herniations. These can result from various factors, including individual predisposition, disc aging, and repeated exposure to high loads.
What ergonomic adjustments do is reduce prolonged exposure to sustained flexion, excessive compression, and extreme positions. By distributing the load better along the spine, the accumulated stress on the intervertebral discs is reduced.
Children and students: ergonomics at the desk
Screen time has increased for younger ages. The way they study and use devices influences their posture and early musculoskeletal complaints.
Desk and chair height
The desk should allow the elbows to be close to 90 degrees and the feet to be supported. Many children use desks that are too high, which raises their shoulders and increases cervical tension.
Screen time
Prolonged periods on electronic devices increase sustained cervical flexion. Alternating between sitting to study, reading on paper, and taking regular breaks should be encouraged.
School backpack
Excessive weight and carrying on one shoulder increase postural asymmetries. The backpack should be used with both straps, and the weight should ideally not exceed a moderate percentage of body weight.
Using a laptop to study
Just like in adults, the laptop should be elevated whenever possible. Using it directly on the desk encourages head leaning and shoulder rounding.
Ergonomics and productivity: is there a link?
There is a link, although it is not always immediate. Persistent pain, muscle tension, and early fatigue reduce the ability to concentrate. When the body is constantly under strain to maintain a position, some energy is diverted to deal with discomfort.
Adjusted workstations reduce accumulated tension and delay fatigue. This results in a greater capacity for focus throughout the day and a reduced need for interruptions due to physical discomfort.
Taking care of your body today is an investment in your well-being and mobility tomorrow.
