Don’t Be Confused by Fads and Hype: Ergonomics Simplified
Understanding Ergonomics
By Annette Satterly, MTSBA/MSGIA Risk Management Associate
Ergonomics is the science of fitting the workspace to the worker, not the other way around. When done correctly, it helps prevent aches, pains, and repetitive strain injuries often called “overwork syndromes,” or musculoskeletal disorders (MSDs).
Fitting the workspace to the work sounds simple, but the challenge lies in history and habits. Much of today’s equipment design is rooted in World War II standards, built for the “average” 19-year-old male of that era (5'10"–6', 180–210 lbs.). Those historical standards do not reflect today’s diverse workforce (ie… Annette and Brenda individually barely break 5’3”). Add to that a wave of modern fads and flashy “ergonomic” gadgets that often don’t deliver, and it’s easy to lose sight of what really works.
Separating Fact from Fad
Some products marketed as ergonomic can do more harm than good:
- Treadmill desks – Great for exercise, but not for long-term computer use. They’re difficult to adjust and can become tripping hazards.
- Laptops – Designed for short-term use. For all-day work, connect an external keyboard and raise the screen to eye level to avoid neck and shoulder strain.
- Ball chairs – Intended for short core workouts, not all-day sitting. They can cause balance problems, awkward leg positions, and fall injuries. If used, they should be in a stable holder, but even then, they’re not ideal for taller users.
Movement Matters
True ergonomics doesn’t mean staying perfectly still. The body is built to move. Remaining in one position—sitting, standing, or typing—leads to fatigue and discomfort. Take regular breaks, walk, and stretch before and after work. Like a car, the body performs best when all its “gears” are used regularly.
Each joint has a neutral position, its most efficient alignment for long-term use. For example, wrists are neutral when flat and angled slightly inward. This is why split keyboards with wrist rests can reduce strain and improve comfort.
Low-Cost, High-Impact Solutions
Creating an ergonomic workstation doesn’t always require expensive equipment. Many fixes are simple and low-cost:
- Desk Chairs – Invest in a high-quality chair with adjustable seat height, lumbar support, and armrests; it is the most important piece of equipment for comfort and injury prevention.
- Adjust chair height so feet rest flat on the floor. If that is not possible, consider a footrest.
- Footrests - A much-undervalued tool that has big rewards. Many of us sit forward in our chairs, negating the critical lumbar support. When we can keep our legs parallel to the floor, we are more likely to sit all the way back in the chair. Most people require a slight lift to maintain this position, and that is where the footrest comes into play. Unused three-ring binders are an inexpensive solution. Place the ringed edge away from you to allow the toes to point ever so slightly upward, which also pushes us back into the lumbar support.
- Sit-Stand Desks - Worth the investment. They promote movement throughout the day and can be affordable if chosen thoughtfully.
- Position the monitor at eye level to reduce glare and about an arm’s length away.
- Support wrists and forearms while typing.
- Monitor Glare Blinders - Glare can be a cause of eye strain. Attaching file folders to the edge of the monitor can prevent unwanted and unnecessary light from hitting the screen. It can also provide some privacy to block what is on the screen, and is a ‘cheap hack.’
- Split Keyboards with Wrist Rests - Newer models of split keyboards are built with a slanted area in front of the keys that acts as a built-in wrist rest. For older models and traditional keyboards, as well as mice, “rests” are a wonderful way to maintain a neutral posture for the wrist throughout the day.
- Monitor and Keyboard Placement - Ensure that you can approach your monitor and keyboard directly. If you are turning your head to see either, eventually the body will follow, and you will be working at an awkward angle.
- Mouse Placement - The mouse should be positioned next to the keyboard even if a keyboard tray is used. Sore shoulders can occur when reaching over a keyboard tray to maneuver the mouse.
- Office Arrangement - Ideally, all of the necessary items used throughout the day can be reached from your chair by extending your arms. If you need to bend to reach anything, either bring it in closer or purposely move it further away to force needed movement. Bring those items that are the most important and used the most often closest to you.
- Desk Space - Make sure that you leave room to write. Even to simply sign your name, room is necessary for this task. Also, allow room for documents and/or a document holder for data input.
- Grips - Use tools with padded or shaped grips to reduce tension. People tend to hold onto items four-five times tighter than is necessary, causing tension in the hands, wrists, and arms. Most tools now come with padded or gripped handles to help alleviate the tension. If your tools are missing grips, there are many styles for purchase, for everything from pens to hammers. Wrapping tape around the tool can also provide a custom fit, less expensive accommodation.
We’re Here to Help
Ergonomics applies to every position in the school district, from classrooms to maintenance. Our team can assist with training, workstation assessments, and practical solutions to help you feel better and work more efficiently.
For more information or to schedule a consultation:
Brenda Koch – bkoch@mtsba.org | 406-696-0562
Annette Satterly – asatterly@mtsba.org | 406-439-1271
Small changes make a big difference. A well-designed workspace helps you feel better, work safer, and stay healthier—every day Click here to return to newsletter