When you think of workplace injuries, you might picture an event like lifting a heavy box and straining your back or slipping and falling. But for many office workers, the most common injuries aren’t traumatic; they’re caused by ergonomic dysfunction. This type of repetitive strain injury often develops gradually and can lead to long-term pain if not addressed. Poor office ergonomics — particularly poor posture and lack of movement — are some of the leading contributors to discomfort and injury.

In this article, we’ll explore the four primary causes of ergonomic pain in office workers and provide practical solutions to improve your workspace and reduce discomfort. We’ll also tell you how to assess your own office ergonomics so that you can start working toward a pain-free and more productive day.

1. Lack of Movement
2. Forward Head Posture
3. Reaching
4. Poor Chair Support

Prolonged periods of sitting or staying in one position can significantly contribute to pain and discomfort. When you remain in one position for too long, specific areas of your body are under constant stress, which decreases blood flow, increases muscle tension, and leads to pain.

Solution: A simple fix is to change your position regularly throughout the day. Sit-stand desks are highly recommended, allowing you to alternate between sitting and standing. Aim to take micro-breaks (just 1-2 minutes) every hour to stretch or walk around. If you forget to change positions, set reminders on your phone or use a timer.

Forward head posture occurs when the head juts forward relative to the shoulders, a common posture caused by leaning forward to read small text on your screen or looking down at a laptop. This misalignment creates additional strain on the neck and shoulders, leading to muscle tension and pain.

Solution (Depicted Above): Adjust your monitor so that the top of the screen is at or slightly below eye level. Keep your screen at a comfortable distance—neither too far away nor too close. Check if your vision needs correction, as this can contribute to the tendency to lean forward.

3. Reaching; Addressing Neck and Shoulder Pain

Constantly reaching for your keyboard or mouse, especially when your elbows are extended away from your body, places unnecessary strain on the **neck, shoulders**, and arms. Over time, this can cause significant discomfort and pain.

Solution (Depicted Above): Bring your keyboard and mouse closer to the edge of your desk or adjust your chair so you are sitting closer to your desk. You may also want to consider installing a keyboard tray to improve accessibility. Additionally, make sure to use elbow rests to relieve some of the strain on your shoulders.

4. Poor Chair Support: How the Wrong Chair Can Lead to Back Pain

A poorly designed office chair can contribute to low back pain and poor posture. Without proper lumbar support, your back can become misaligned, causing discomfort and tension in the spine. Additionally, sitting with the wrong hip angle can exacerbate these issues.

Solution (Depicted Above): Make sure your chair offers adequate lumbar support to maintain the natural curve of your lower back. The seat should support a larger hip angle, not just a 90-degree one, to reduce pressure on your lower back. Consider a chair that allows you to recline slightly or one that keeps your knees lower than your hips to improve posture.

How to Test Your Ergonomic Setup

To assess your ergonomics, try recording yourself during a typical workday. Set the camera to capture at least an hour of work. Review the video to identify any patterns, such as slouching, forward head posture, or reaching. Are you changing positions regularly? This simple technique can help identify problem areas in your ergonomic setup.

Seek Professional Help for Office Ergonomics

If you’re experiencing persistent pain or discomfort due to poor ergonomics, a professional assessment can help. Contact us for a customized ergonomic assessment to evaluate your home office setup and receive personalized recommendations. Physical therapy can also help alleviate pain caused by ergonomic dysfunction, and many insurance plans cover this type of
treatment.

Conclusion

Don’t let pain from poor ergonomics affect your (or your employees’) productivity or quality of life. A few simple adjustments to your workspace can make a significant difference in your comfort and long-term health. Remember, the first step toward a healthier, pain-free office environment is optimizing your ergonomics. Reach out to us via our contact button below to
schedule an assessment today!