Ergonomics refers to the science and practice of designing and organizing workspaces, tools, and tasks to fit the needs and capabilities of workers. By adapting the work environment to the physical and cognitive characteristics of employees, ergonomics aims to reduce the risk of injury, enhance productivity, and promote overall wellbeing. Musculoskeletal disorders affect the muscles, nerves, blood vessels, ligaments and tendons. Workers in many different industries and occupations can be exposed to risk factors at work, such as lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body postures and performing similar tasks repetitively.
Lifting
A common workplace injury results from improperly lifting and moving items. A proper lifting technique involves keeping your back straight, bending your knees to lift with your legs, keeping the load close to your body, and avoid twisting your torso. Planning the lift in advance can minimize strain on your back.
Workstations
Workstation ergonomics focuses on the employee and how their work area affects their body. Improper posture, poor typing techniques and ineffective workstation configurations can, over time, contribute to chronic musculoskeletal disorders. The Occupational Safety & Health Administration (OSHA) promotes the neutral position which is the ideal typing posture where both static and dynamic muscle loads are minimized, therefore reducing the risk of injury.
Obtain the neutral position by:
- Sitting in a chair that supports your back. Sit with your hips all the way back with your thighs parallel to the floor.
- Placing your feet flat on the floor. You can use a box or books to adjust your height if the chair is too tall.
- Adjusting the computer monitors so the top of the screen is adjusted to eye level.
- Relaxing your shoulders, with your elbows positioned at 90°.
- Taking frequent break to move around and stretch your muscles.
Research Labs
Many tasks performed in research laboratories pose risks for injuries, including handling pipettes, microscopes, microtomes, centrifuges, flow cytometers, cryostats, fume hoods, biosafety cabinets. The following tips may help to mitigate laboratory ergonomic risk factors and may also help to improve comfort, productivity, and job satisfaction:
- Prolonged standing: comfortable shoes, such as sneakers with good support and cushioning and anti-fatigue mats are recommended. Resting one foot on a small platform or box while standing, then shifting to the other foot, can help to relieve lower back strain.
- Prolonged sitting: an adjustable chair or stool is recommended. Review how to achieve the neutral position above.
- Housekeeping and organization: it is important to keep frequently used items within close reach and have items you are currently working on directly in front of you.
- Equipment use: equipment should be the right size for your hand. You can use padding or tubing on equipment and work area edges to reduce pressure and force while working. Use the lightest amount of pressure possible to use your equipment, such as pipettes. Alternate your grip on items like forceps and take frequent rest breaks.