Pain, especially musculoskeletal pain, is a widespread issue affecting people in both their personal and professional lives.
With the increasing shift toward sedentary work environments, improper posture, prolonged sitting and poor ergonomics significantly contribute to the prevalence of back, neck, shoulder and wrist pain. Ergonomics, the science of designing workspaces and tools to fit human needs, plays a crucial role in musculoskeletal pain management and improving overall health.
The role of ergonomics in musculoskeletal pain management
Ergonomics focuses on creating environments that accommodate the human body’s natural movements and postures, reducing strain on muscles, joints and tendons. When workspaces are not ergonomically designed, the body compensates by adopting awkward positions that lead to overuse injuries, tension and eventually chronic pain. Proper ergonomic design can help prevent these issues by allowing individuals to work comfortably, reducing the physical demands placed on the body. Creating the right environment includes considering our body’s natural foundation — our feet. Technical issues of the feet, such as hyperpronation, can and will cause excessive stress and strain in the ankles, knees, hips and spine, resulting in pain and discomfort. Evaluation of the feet is an essential component of an ergonomic audit of our own personal environment.
Ergonomic interventions can help manage pain in three key areas:
Back pain: Prolonged sitting or standing in non-neutral postures can lead to discomfort or chronic back pain. Proper ergonomic adjustments, such as the use of supportive chairs, adjustable desks, lumbar support and custom orthotic insoles that support the body’s natural three-arch foundation, can promote spinal alignment and reduce pressure on the lower back.
Neck and shoulder pain: Many individuals experience neck and shoulder pain from poor monitor positioning or using handheld devices. Ergonomic changes like adjusting monitor height to eye level or using hands-free devices can alleviate strain on the neck and shoulders.
Wrist and hand pain: Repetitive tasks such as typing can cause strain in the wrists and hands, leading to conditions like carpal tunnel syndrome. Ergonomic keyboards, wrist rests and positioning devices can reduce the risk of these repetitive stress injuries.
Key ergonomic adjustments for pain prevention
Workstation design
A well-designed workstation is essential for musculoskeletal pain management. An ergonomic workspace should allow for neutral body positioning, minimizing unnecessary strain on the body.
Chair: An ergonomic chair should provide proper lumbar support, allowing the spine to maintain its natural curvature. The chair height should be adjustable so the feet rest flat on the floor, and the knees are at a 90-degree angle.
Desk height: A desk that is too high or too low can cause strain on the arms, neck and shoulders. Adjustable desks that allow for both sitting and standing positions can help reduce the negative effects of prolonged sitting.
Monitor position: The monitor should be placed at eye level and about an arm’s length away to reduce neck strain and minimize the need for tilting or craning the head.
Keyboard and mouse placement
Improper placement of the keyboard and mouse is a common cause of wrist and hand pain.
Keyboard: The keyboard should be positioned so the forearms are parallel to the ground, with the wrists in a neutral position (not bent up or down). Ergonomic keyboards are often split and angled to reduce strain on the wrists.
Mouse: The mouse should be within easy reach and at the same level as the keyboard. Using a vertical mouse or one designed for ergonomic comfort can reduce strain on the wrist.
Lighting
Inadequate lighting can cause individuals to strain their eyes and adopt poor posture to compensate for visibility issues, leading to neck and back pain. Ergonomic lighting solutions include adjustable task lighting that minimizes glare and brightens specific work areas, reducing the need for slouching or leaning.
Breaks and movement
One of the most effective ways to manage pain through ergonomics is by encouraging movement and regular breaks. Staying in the same position for extended periods, even in an ergonomically designed setup, can lead to stiffness and discomfort.
Microbreaks: Short breaks every 20-30 minutes can help alleviate the strain on muscles and joints. Standing up, stretching or taking a brief walk can refresh the body and prevent the buildup of tension.
Postural variation: Alternating between sitting and standing, using a sit-stand desk, or incorporating movement throughout the day can reduce the risk of developing musculoskeletal pain.
Ergonomics beyond the office
Ergonomics isn’t limited to office settings. Many daily activities, from housework to recreational sports, involve postures and movements that can contribute to pain if not done ergonomically.
Household activities: Tasks like vacuuming, washing dishes or lifting heavy objects can cause strain on the body. By learning proper lifting techniques, using tools with ergonomic handles, or adjusting the height of surfaces like kitchen counters, individuals can reduce the risk of injury.
Exercise and fitness: Engaging in physical activity is essential for pain management, but improper form during exercise can lead to injuries. Ergonomic principles can be applied to exercise routines by focusing on correct posture, using supportive footwear and engaging in exercises that strengthen muscles without overloading them.
Sleep: Sleeping positions and the quality of the mattress and pillows can also contribute to pain. Ensuring proper spinal alignment during sleep, using a supportive mattress and selecting pillows that support the neck can help prevent waking up with discomfort or stiffness.
The psychological benefits of ergonomics
In addition to physical pain relief, improved ergonomics can also have positive psychological effects. Chronic pain is often linked with stress, anxiety and decreased productivity. By reducing the physical stressors associated with poor ergonomics, individuals often experience improved mental clarity, reduced stress and increased job satisfaction.
Moreover, the proactive approach of addressing ergonomic issues can empower individuals, giving them a sense of control over their work environment and well-being. This can lead to enhanced motivation and a more positive outlook on both work and life.
Implementing ergonomics in the workplace
For organizations, investing in ergonomic improvements can lead to significant benefits. Not only can it reduce absenteeism due to pain-related health issues, it can also improve productivity and morale. Employers can implement ergonomic practices by:
- Providing ergonomic assessments for employees
- Offering adjustable furniture and tools
- Encouraging regular breaks and movement
- Offering training on proper posture and ergonomics
Final thoughts
Pain management through improved ergonomics is not just about creating a more comfortable work environment; it’s about preventing long-term health issues and promoting overall well-being. By understanding the principles of ergonomics and recommending simple adjustments to workspaces and daily activities, you can help your patients significantly reduce their risk of musculoskeletal pain. For both individuals and employers, prioritizing ergonomics leads to healthier, more productive lives.
KURT A. JUERGENS, DC, CCSP, attended Brigham Young University and graduated from Texas Chiropractic College. He owns Juergens Chiropractic and Sports Rehab Center in Houston, Texas, where he continues to treat high school and professional athletes from all fields worldwide. He has been a member of the sports medicine team for the U.S. Olympic Track and Field Trials, the NCAA Track and Field Championships, the ATP’s Tennis Masters Cup and the U.S. Clay Court Championships. As a Foot Levelers Speakers Bureau member, Juergens travels the country speaking on chiropractic topics with a focus on sports medicine. See upcoming continuing education seminars with Juergens and other Foot Levelers speakers at footlevelers.com/continuing-education-seminars.