ERGONOMIC ADVICE

FOR LOW BACK PAIN

Ergonomics, often referred to as "Human
Factors" ergonomics, is the science of
applying physical and psychological
principles within an environment to increase
both productivity and well-being. The study

of ergonomics can be divided into three

main areas of research:

1. Physical Ergonomics
2. Cognitive Ergonomics
3. Organizational Ergonomics

Physical Ergonomics places a greater emphasis

on the human anatomy, physiology, and
biomechanical factors influencing movement
patterns and posture.
Sitting at a desk all day can eventually lead to pain or discomfort in your neck or back. Here is some advice to
help you relieve low back pain:

l1. Motion is medicine : Moving is a key part of protecting your spine throughout the day. Go for a walk
during a break and lunch–don’t be tempted to eat your lunch at your desk–get up and move!

2. Sit-Stand work station : Back pain is often attributed to a sedentary lifestyles. Changing positions
frequently throughout the day is an important to addressing this pain. By allowing desk workers to easily
change their position, sit-stand desks have become a workplace favorite.

3. Ergonomic chair: Consider using a chair with a backrest that supports the curve of your lower (lumbar)
back. Sit back in the chair and position your thighs horizontal to your knees at hip level. Rest your feet
comfortably on the floor or on a footrest.

4. Posture and keyboard techniques : Adjust your keyboard to a height where your elbows are bent
approximately 90 degrees and your shoulders do not slump.

5. Setting up your screen: If your computer screen is set too high or low, this could contribute to shoulder or
neck fatigue at the end of a long day. The top of the screen should be set at eye level; this way you do not have
to consistently look up or down.