Ergonomics 101: Reducing Pain at Work

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Ergonomics 101: Reducing Pain at Work

Ergonomics 101: Reducing Pain at Work

Many people spend most of their day sitting at a desk, working on a computer, or performing repetitive tasks. Over time, poor posture and improper workstation setup can lead to chronic pain in the back, neck, shoulders, and wrists. The good news? Simple ergonomic adjustments can make a big difference in reducing pain and preventing injury.

What Is Ergonomics?

Ergonomics is the science of designing your workspace to fit your body and its natural movements. A properly set up workstation supports comfort, productivity, and long-term health by reducing unnecessary strain.

Common Workplace Pain Points

Neck and Back Pain: Often caused by slouching, poor chair support, or looking down at a screen.
Shoulder Tension: Results from hunching forward or reaching too far for the keyboard and mouse.
Wrist and Hand Pain: Repetitive typing or incorrect wrist positioning can lead to carpal tunnel syndrome and tendonitis.
Eye Strain: Staring at a screen without breaks causes fatigue, headaches, and blurred vision.

Ergonomic Tips to Reduce Pain

1. Adjust Your Chair

Keep your feet flat on the floor (or on a footrest).
Ensure your knees are at hip level or slightly lower.
Choose a chair with lumbar support to maintain the natural curve of your spine.

2. Position Your Monitor Correctly

Place the monitor about an arm’s length away.
The top of the screen should be at or slightly below eye level.
Use a monitor stand if needed to avoid neck strain.

3. Keep Your Keyboard and Mouse Close

Position them so your elbows remain at a 90-degree angle.
Keep wrists straight and relaxed — consider a wrist rest if you spend hours typing.

4. Take Movement Breaks

Stand, stretch, and walk around every 30–60 minutes.
Simple desk stretches can help relieve muscle tension and improve circulation.

5. Improve Your Lighting

Use natural light when possible.
Reduce screen glare with an anti-glare filter or by adjusting your screen’s brightness.

6. Consider Ergonomic Accessories

Sit-stand desks encourage movement throughout the day.
Ergonomic keyboards, mice, and cushions provide additional support.

Final Thoughts

Work-related pain doesn’t have to be “part of the job.” By applying basic ergonomic principles, you can reduce discomfort, improve focus, and protect your long-term health.

At Unity Pain Management, we help patients manage work-related pain and provide practical solutions for healthier daily routines.

Visit us at unitypain.com to learn more about pain prevention and treatment.