What Is Workplace Ergonomics?
Workplace ergonomics is the science of designing work environments to fit the needs and capabilities of the individual. At Van Dam Chiropractic in Fargo, ND, we focus on how your physical setup—especially for desk jobs and repetitive tasks—can dramatically affect your posture, comfort, and long-term health.
Proper ergonomics boosts productivity, prevents injuries, and reduces time off due to strain-related conditions. With musculoskeletal issues being one of the leading causes of missed work, optimizing ergonomics is a smart investment for both individuals and organizations.
3 Core Principles of Ergonomics
- Use your largest muscles when lifting to protect smaller, more vulnerable ones.
- Alternate between good postures throughout the day to avoid prolonged muscle tension and fatigue.
- Keep joints within 50% of their range of motion, ideally in a neutral position, to avoid strain and injury.
Desk Job Ergonomics: Tips for Sitting Smart
- Adjust your desk and chair to fit your frame—your feet should rest flat on the floor with your knees at a 90–110° angle.
- Keep your head upright and your monitor at eye level to avoid neck strain.
- Maintain a straight posture and avoid slouching; your shoulders should be relaxed, with forearms parallel to the floor.
- Use a document holder to avoid looking down or twisting your neck while reading.
- Use a headset instead of cradling the phone between your neck and shoulder.
- Take stretch breaks every 20–30 minutes and shift positions often.
- Do quick stretches throughout the day: neck rolls, wrist circles, arm dangles, and shoulder shrugs.
- Give your eyes a break—look away from your screen every few minutes and shift focus to distant objects.
Using Your Mouse Effectively
Use your entire arm and shoulder to move the mouse, not just your wrist. Keep your grip light, your wrist straight, and avoid resting it on the desk edge. A gel wrist pad can help maintain neutral alignment and reduce fatigue.
Lifting Safety 101
When lifting, bend your knees—not your waist. Keep your head up, your back straight, and use your leg muscles to power the lift. Hold the object close to your body and avoid twisting or overreaching.
Chiropractic Care for Better Ergonomics
Chiropractors specialize in body mechanics and the effects of posture on overall health. At Van Dam Chiropractic, we can evaluate your workstation, posture, and repetitive activities to help you avoid injury and perform at your best.
To learn how to improve your ergonomic setup or relieve the stress of daily strain, contact Van Dam Chiropractic in Fargo, ND at (701) 532-5320 to schedule a consultation. Small adjustments can lead to big improvements in how you feel every day.
For Your Health,
Dr. Scott Van Dam
