Ergonomics and Work Related Musculoskeletal Disorders

Chiropractors often treat desk workers for aches and pains related to improper ergonomics related to their desk set up and how they sit while they work. It is estimated that every year in the United States more than 65% of occupational illness and 13 billion dollars in losses due to decreased productivity can be attributed to these types of injuries. These types of injuries occur most commonly in people with jobs requiring repetitive actions, awkward postures, low levels of physical activity, poor placement of work equipment, high stress, and high work load.
For most people, following a few basic tips can help to make your work space as efficient as possible.

• Computer work should be limited to 20-25 hours per week maximum.
• Avoid repetitive movements as much as possible
• Position equipment for most common tasks in the most easily accessible areas or your work station. For example, if you use the phone a great deal it should be close by and easy to reach.
• Take frequent short breaks throughout the day
• Frequently change positions while working
• Your computer screen should be positioned high enough so that, when looking straight ahead, you are looking at the top 1/3 of the screen, and angled to reduce glare
• The keyboard should be placed so that it is at the level of your hands with your elbows bent to about 90 degrees and resting comfortably on the armrests of your chair. A keyboard tray can be helpful for this.
• You should be able to use both the keyboard and the mouse while keeping your wrists straight.
• Your chair should be able to swivel to allow you access to the entire desk and should have a lumbar support that fits into the curve of your low back comfortably.
• When seated your knees should be level with, or slightly lower than your hips and your feet should sit on the floor or on a footrest.

If your workstation is proving difficult to adjust or these tips are not enough to help you with work related stress on the neck, shoulders, and arms a chiropractor can assist you in a more thorough evaluation of your work space.

References
Boudreau, Luke A. & Wright, Geoff. (2003). Ergonomic considerations for a patient presenting with a work-related musculoskeletal disorder: a case report. Journal of the Canadian Chiropractic Association. Vol. 47(1). Pg. 33- 38
Sizer, Phillip S., et al. (2004). Ergonomic Pain – Part 1: Etiology, Epidemiology, and Prevention. Pain Practice. Vol. 4(1). Pg. 42-53
Sizer, Phillip S., et al. (2004). Ergonomic Pain – Part 2: Differential Diagnosis and Management Considerations. Pain Practice. Vol. 4(2). Pg. 136-162