12 Principles of Ergonomics for the Workplace
The topic of Occupational Ergonomics is a very important for safety and wellness
not only for the workplace, but also at home. The following discusses what
ergonomics is, how it is properly used, the benefits and the 12 Principles of
Ergonomics, which reduces risk of Musculoskeletal and Cumulative Trauma
Disorders (MSD/CTD), improves energy levels and reducse stress levels. Learn
how to WorkSmart and PlaySmart to LIVESmart.
Ergonomics is defined as "designing the workplace and task to fit the capabilities
of the working population" according to The United States National Institute of
Occupational Safety and Health (NIOSH).
There are many reasons individuals and companies should focus on improving
ergonomic conditions in the workplace. Benefits of ergonomics include improved
comfort and safety at work, retention and recruitment of employees, improved
customer service (both internal and external), reduced MSD/CTD injury claims, a
decrease in days away from work or restricted days and their related costs and
improved quality of life. An ergonomics program will help provide a positive
working environment in which:
• Capabilities of people are matched correctly with the design of hand tools, displays,
workstations and work layouts
• Accommodations are made for differences in strength and body size among workers
• Processes of work are organized in a logical manner to ensure employee efficiency and
comfort and to avoid MSD/CTD injury risks
To understand the 12 Principles of Ergonomics it is important to note the three
primary ergonomic risk factors that have a strong research base:
1. Awkward postures (repetitive or sustained postures such as: bending forward 30 degrees
or more at the waist, extending the wrist greater than 45 degrees, flexing the wrist 30
degrees or more, reaching hands above head level and kneeling or squatting for more
than 2 hours a day
2. Excessive force (force of grip, pinch, pressure or weight lifted, pushed, pulled, carried or
held): Force tends to increase with vibration tools/equipment and if tool/ equipment is
slippery
3. Repetition (doing the same motions over and over) places stress on the muscles and
tendons: The severity of the risk depends on how often the action is repeated, the speed
of movement, the number of muscles involved, required force and posture. Using an
input device such as a keyboard, mouse or calculator in a steady manner for more than 4
hours a day is an example of repetition
Note: When these 3 risk factors are combined the risks of MSD/ CTD's increase at a
much greater rate. Contact stress and Vibration are also Ergonomic risk factors.
12 Principles of Ergonomics
1. Keep Everything Within an Easy Reach.
o When working at a computer workstation keep the mouse and keyboard close so
elbows are close to the body's side. Also keep frequently used items within an
easy arms reach.
o When driving maintain 20 or more degrees of elbow flexion to reduce upper
back/neck and shoulder fatigue.
2. Work at Proper Heights
o Keep most daily work between knee and shoulder level. Most people need to
have their computer monitor raised to have the top line of the monitor at or just
below eye level. If bi/tri-focals are worn keep the monitor positioned at a lower
height to avoid repeated extension and headaches.
o When doing patient care activities for work or to take care of a loved one make
sure to raise and lower the bed to a good working height to reduce awkward
postures and strain on lower back, neck and shoulders.
o When working above shoulder level use a ladder or stool to keep work between
the waist and shoulder level. Also take short breaks to stretch and change
positions. If it is necessary to do work below waist or knee level use a foam
ergomate when kneeling or practice the "3D Squat Matrix" (see below) postures
when squatting.
3. Reduce Excessive Forces- Watch grip or pinch habits when working
throughout the day
o Gripping and pinching usually occurs with items such as: pen/pencil, mouse,
phone, steering wheel, silverware, video game controllers, cups, and tools used
at work and home.
o For those who work in healthcare or take care of family make sure to always use
a hoist or safe patient handling equipment.
o Watch sitting posture habits. Try to avoid pulling legs underneath a chair which
can cause knee pain. Also avoid crossing legs or sitting with legs wide apart, as
both can lead to lower back pain.
4. Work in Good "WorkSmart" Postures
o When lifting, keep head up, feet wider than shoulder width apart and staggered;
and make sure anything being held is kept close to the body.
o Use body momentum to push and pull.
o Reduce daily exposure to work that is above shoulder level and below knee
level.
o Use proper Computer Workstation WorkSmart Ergonomics (see below) at work
and at home.
5. Reduce Excessive Repetition
o Stretch frequently throughout the workday and change posture to break up
repetitive tasks throughout the workday. For example, those who spend much of
their workday sitting while on the telephone, typing, or doing paperwork should
occasionally change hands, loosen or tighten grip, or vary their sitting position.
6. Minimize Fatigue to the Body
o Change WorkSmart posture used throughout the day, take breaks to stretch,
drink water, eat healthy and get good nights sleep (7-8 hrs/night).
7. Minimize Direct Contact Pressure between the Body and Work Equipment
o Watch to avoid having wrist/forearm rest on a desk edge, which can increase risk
of CTD's such as tendonitis and carpal tunnel syndrome.
o Make sure to have a couple inches of leg room between the thighs and the desk
or keyboard tray.
o When kneeling make sure to use an "Ergosafe" pad or pillow to avoid direct
contact stress to knees.
8. Provide Adjustability and Change of Posture Throughout the Workday
o When sitting, make sure to properly adjust the chair to a WorkSmart position
(raise backrest height up tall, have seat pan neutral to slightly tipped forward
throughout the day, and don't allow the seat to easily lean back).
o Know how to properly adjust the keyboard tray to be neutral or slightly tipped
away from the body to reduce awkward wrist and hand postures.
9. Provide Clearance and Access
o Watch out for items that can cause slips, trips and fall. Commonly accidents
happen around cords, wet spots, toys and/or pets.
o Slow down during icy weather for safety. Plan a safe route in advance and make
sure there is clearance prior to lifting, pushing, and/or pulling.
10. Maintain a Comfortable Environment
o Make sure the heat and air conditioning are working properly, dress properly for
the work area and always have good shoe arch support.
11. Enhance Clarity and Understanding
o Good and Frequent Communication between managers, co-workers, customers
and personal friends and family is the best way to ensure understanding by all
parties.
12. Improve Work Organization
o Look to re-organize and transform the work process to improve productivity,
reduce repetition and alleviate awkward ranges of motion or force.
o Get rid of clutter in the work areas on a daily, weekly, monthly and quarterly
basis.
3D Squat Matrix (from Principle 2):
1. Width of feet apart- A staggered feet position with feet wider than shoulder width apart is
the best position to start lifting in. Feet equal to shoulder width apart or narrower than
shoulder width apart tends to be the most difficult position
2. Staggered feet position- Put either the right or left foot staggered forward, but keep in
mind it is best to put the knee forward that often shows more signs of pain
3. Toe in and out postures- Toes straight forward and pointed out is the best position to
start. Toes pointed slightly in tend to be the most difficult position.
4. Keep the head up and the item being lifted closer to the midsection while lifting.
WorkSmart Techniques for Computer Workstations (from Principle 4):
• Keep feet flat on the floor or footrest
• Be aware of how to adjust all parts of the chair- have it adjusted correctly and vary this
slightly throughout the day for posture variety
• Use upper extremity support when typing or using the mouse
• Know how to properly adjust the keyboard tray (neutral to slightly tipped away from the
body to reduce awkward wrists and forearm positions)
• Keep elbows close to the body's side when typing
• Sit directly in front of the monitor and have it positioned so the top line of the monitor is at
or just below eye level (For individuals with bi/tri-focals the monitor may need to be lower
and likely closer.)
• Have the monitor angle tipped slightly back (away from the individual) to reduce stress on
eyes and improving readability of the screen
• Use a document holder to avoid forward head and shoulder posture
• Avoid leaning forward over keyboard or making awkward reaches to use the mouse
• Set a laptop or paperwork on a 2-3 inch three ring binder so that work is positioned back
towards the individual and the body remains upright
• Avoid propping the phone between the neck and shoulder, which is a key contributor to
headaches
• Stand, stretch and move often
Since daily choices control 70% of the rate in which the body ages it is also
important to understand Personal Ergonomics that impact lifestyle habits, such
as:
• Practice proper posture habits
• Maintain flexibility and stretch periodically throughout the day
• Consistently strength train- use weights, dumbbells, medicine balls, machines, etc...
• Build endurance with cardiovascular fitness such as jump roping, walking, running,
biking, swimming, hiking, etc...
• Stop smoking (or better yet never start)
• Practice healthy nutrition habits- watch what, when and how much is consumed
• Manage stress
• Keep a positive daily attitude
• Sleep between 7-8 hour each day
Sources:
1)ErgoSafe, A Systematic Approach to Ergonomic Task Analysis Instructor Guide. 1992 Comprehensive Loss
Management, Inc.
2) Ergonomics for Employees "Applying Human Performance Principles to Increase Efficiency" by HumanTech "Pocket
Primer" 2006.
3) Ergonomics Final Ergonomics Standard Nov 2000 by OSHA and US Dept of Labor
4) Erik Nieuwenhuis MS, PT St Luke's IMPACC WorkSmart and WELLness Services Nieuween@stlukes.org
