Ergonomics Clinic

We focus on the source of the problem and not the symptoms…

We want you to get back to a normal and active life as quickly and safely as possible. Instead of treating your symptoms for temporary pain relief, we focus on identifying the source of the problem and treat that for long lasting results.

We focus on education and habit / movement pattern modification…

We want you to see lasting results. Our team members will assess a variety of movement patterns and postures while empowering you with education and exercises so that you can reduce the risk of re-injury and prevent new injuries from occurring.

We take a holistic approach to treatment…

We understand that the human body is incredibly interconnected. We use a variety of technology and techniques to detect and treat not only the underlying cause of your problem but also other areas of your body that might be contributing to the problem.

Ergonomics is one of our specialty focus areas at Bentall Physiotherapy.

You can learn more about the science here or jump straight to our guidelines on how to set up your computer desk correctly.

If you are more concerned about how you should set up your laptop, choose appropriate computer glasses or decide if an exercise ball is right for you to sit on, click here for answers to those questions.

While our resources will help you understand the importance of good ergonomics and give you the tools to organize your workstation safely, you may still require a bit more assistance. This is what our Ergonomic Consultations are for.

What is Ergonomics?

Ergonomics is the science of developing tools and work environments that are sensitive to the physical needs of the human body. Ergonomic hazards are workplace conditions that increase the risk of injury to the worker. They include repetitive and forceful movements, vibration, extreme temperature or awkward postures due to improper work methods or poorly designed workstations, tools and equipment.

The goal of ergonomics is to help workers avoid serious injuries, repetitive strain injuries or stress that can be caused by such hazards. This is achieved by adapting the workplace to better accommodate the worker (eg replacing a worker’s chair with one that fits their body) and through proper training of workers to use their bodies in safer, more efficient ways (eg safe lifting techniques or improved sitting posture).

Why is it important?

Ergonomics affects each of us in unique and personal ways. It influences every workplace, school, home and all activities of daily living such as: lifting a pot, chopping vegetables, carrying a child or unloading groceries. In other words, any activity, when done poorly and/or using the wrong tools can result in aches and pains. The field of ergonomics is vast and very specific to each individual, but with the predominance of computer work, the issues caused by poor posture at a computer are what we see most. Therefore, to best meet the needs of our clients, we have chosen to focus this section of our site on office ergonomics.

Poor computer ergonomics can result in a myriad symptoms including pain in your neck, back, shoulder, wrist or elbow, frequent headaches and tingling, numbness or weakness in your arms and/or hands. Any or all of these symptoms can be eliminated if address quickly. If left untreated, however, they can progress to chronic musculoskeletal disorders that can severely impact your productivity at work and your quality of life.

You know your body best and by paying close attention, you can start to figure out which activities bother you. This information can be very helpful towards identifying injury causes and working towards solutions. If you notice that your pain is worse at work, this is something you should discuss with your supervisor. Hopefully they are supportive and help you modify your work station to reduce your discomfort. After all, your comfort level is directly tied to your ability to be a productive employee. You may find a few changes in your workstation setup is all you need (refer to our guide for ideas) or you might need to book an appointment with our physiotherapists for a series of treatments. If your discomfort persists, you may consider booking an ergonomic assessment which would take place at your place of work.

Taking a proactive approach is in the best interest of a company too. Ignoring ergonomics can be costly due to loss of productivity and employee health problems. The Occupational Safety and Health Administration reports that annual workplace injuries, illnesses and deaths cost organizations $170 billion in direct payment to the employees and healthcare professionals plus indirect costs for reduced productivity, additional training, and greater legal and insurance fees and premiums.

If your pain is worse at home, you should book an appointment to see one of our physiotherapists. Don’t wait too long to take action – early intervention is the best way to prevent things from getting worse.

For an excellent infographic summary of the dangers of sitting, click here.

Workplace Ergonomic Consultations

If you are curious about your workstation set up, start by downloading our Guide to a Safe Computer Workstationand follow the tips to identify potential problems, achieve better posture and ensure your workstation is properly set up. If you decide that you need further assistance or are experiencing any of the following symptoms while working at your computer, you should contact our office to schedule an appointment for on-site ergonomic consultation. Prior to your Ergonomic Consultation, please download our Workstation Evaluation Form and have it filled out for your appointment.

Symptoms that indicate you should have an Ergonomic Consultation:

• You are experiencing neck and shoulder ache/pain, particularly if it intensifies later in a day
• You have frequent headaches
• You are suffering from elbow or wrist pain
• You are experiencing tingling, numbness or weakness in your arms/hands
• You have tried to adjust your workstation but the symptoms have not changed
• You started a new job recently and the station doesn’t feel “right”
• You have a chronic low back pain

Bentall Physiotherapy has teamed up with Santosa Occupational Therapy to offer a range of options for office workstation evaluation:

Level 1 – Basic Workstation Evaluation
Designed for low-risk employees who need some hands-on help to review proper posture and make minor workstation adjustments.

Level 2 – Detailed Workstation Assessment
Designed for employees experiencing musculoskeletal symptoms and for whom a comprehensive analysis of risk factors will lead to ergonomic recommendations.

Level 3 – Ergonomic Follow Up
Designed to ensure that recommendations are implemented properly and that employee’s needs have been met.

Level 4 – Department-Wide Training
Group presentations and group workstation consultations for pro-active organizations and companies.

Guide to a Safe Computer Workstation

The image on the right is intended to assist you set up a safe computer workstation (you can download a pdf version here: Guide to a Safe Computer Workstation). These helpful tips show you how to identify and correct ergonomic problems to prevent repetitive strain injury, eyestrain, fatigue and discomfort. If you have incorporated theses guidelines but your discomfort persists, you should book an appointment with Jacek Kobza for an on-site ergonomic assessment.

With most jobs being heavily computer based, most people fall into the category of moderate (3-5h/day) to heavy (over 5h/day) computer use but there are many who spend over 10h/day in front of a computer. It is critical, therefore, that computer workstations be designed accordingly to good ergonomic standards, meaning that the various components are set up in the best position for your body:

Chair

Your chair should have:

• an adjustable seat height so that your thigh are parallel to the floor and your feet are either flat on the floor or on a supportive footrest – this should create a 90^o angle between the thighs and calves;
• horizontal and vertical adjustment of the backrest so that you have good support for your low back;
• a seat pan depth that allows your low back to remain in contact with the backrest and provides a comfortable space (about the width of a clenched fist) between the front of the seat pan and the back of your knees;
• armrests that are adjustable in horizontal and vertical planes to provide light support but not impede access to the work station or arm movement;
• 360 degree swivel and stable chair base with 5 casters.

Computer work station

• Your work surface should complement the type of task performed, required tools and space.
• Your monitor should be placed directly in front of the user with lateral viewing boundaries not exceeding 30 degrees on either side of the body centre-line.
• Your monitor should be about arm’s length away when seated comfortably in front of the keyboard.
• Your computer screen should be positioned such that the top of the screen is about eye level (there are special recommendations for the users of bifocal and trifocal glasses).
• Your keyboard and mouse should be placed in line with the monitor and at a height that allows your forearms, wrists and hands to be parallel to the floor.
• The surface of your keyboard should ideally be lower than a typical writing surface.
• Only frequently used items should be placed on your work surface.

Computer accessories

• If your work requires talking on a telephone in combination with computer work, you should use a headset.
• Use a document holder for supporting documents placed in roughly the same plane as your monitor.
• If the work surface cannot properly accommodate a keyboard, mouse and monitor (i.e. the surface is too high or too shallow) then an adjustable tray for the keyboard and mouse should be used.
• A foot rest should be used if your feet cannot rest comfortably on the floor, but only after the right alignment and height of the arms is reached.

Lighting

• Computer work requires lower overall light levels than paper work.
• Lighting for computer work stations should be set up to minimize glare and visual discomfort.
• If possible, position your monitor at a right angle to windows.
• If you still have glare or reflection, tilt the monitor slightly downward.
• Use a good quality anti-glare filter on your screen.

Money invested in ergonomic upgrades is money well spent. Research indicates that a good health and safety program can save $4-6 for every $1 invested due to less workers’ compensation and medical costs, reduced absenteeism, turnover, and training costs, and higher productivity and employee morale.

Other Ergonomics Concerns

Laptop use

Laptop computers are popular for their portability and light weight, but these desirable features present inherent ergonomic problems when these devices are used extensively. Because the keyboard and the screen are attached, it is not possible to have the monitor at eye level and the keyboard just above waist level, as per our guide to computer workstation setup. Short-term, infrequent use of laptops is not a problem, but if a laptop is your primary computer, you should be using a laptop stand with a separate keyboard and mouse (as shown in the image on the right) or a separate monitor.

Computer Glasses

Computer glasses are “task specific” prescription glasses that are designed to be worn when doing computer work. They allow you to focus your eyes on a computer screen, which is farther away than reading material is normally held. There are several options related to one’s visual abilities while selecting computer-specific glasses and the selection has to be made in consultation with an eye specialist who has experience with this type of eye ware. Some factors that should be taken into consideration while selecting computer glasses include personal preferences, the type of work you do on your computer, the distance between your eyes, the size and resolution of your monitor and the lighting in your workplace.

Exercise Ball vs. Desk Chair

Exercise balls (also known as a physio ball, a Swiss ball or stability ball) have became a popular alternative to traditional office chairs in recent years, even though the experts disagree on the benefits.

The theory is that when you sit on the ball’s unstable surface, your core muscles are instantly challenged. The muscles of your stomach, back, pelvic floor and hips spring into action as a natural response to the sensation of instability, tightening in an effort to help you maintain balance. As a result, your core muscles (the muscles that help you maintain proper posture and balance) get a workout while you sit at your computer and when used properly, can help improve your overall balance and posture. But perfect posture is not guaranteed – you can actually slouch on a ball, particularly as you become more accustomed to the movement of the ball.

What are the arguments against using exercise balls as desk chairs?

• They can’t be adjusted to fit different body sizes/proportions.
• They lack the support that a proper ergonomic chair provides.
• There is a risk of falling off the ball.
• There can be excessive strain from continued muscular exertion.

So what is the final verdict? Moderation, adherence to principals of ergonomics and regular exercise to keep the muscles strong is the answer.

• Buy a ball that fits your body. If you’re using it as a chair, use a ball one size larger than you would for exercises.
• Adjust your position as needed until your knees and hips both form 90-degree angles. Your knees should stay slightly higher than your pelvis to maintain good posture.
• Perform your normal workday routine. Pay attention to your posture, and use your core muscles to keep your back straight.
• Stay on the ball only as long as you’re comfortable, then switch back to an ergonomically designed office chair. At first, try using the ball for 20- to 30-minute intervals and work your way up to longer periods. Start the day sitting on the ball (when you’re fresh) and switch to an office chair later in the day as your muscle get tired. Alternating between using the ball and the chair is a great way to keep your brain and muscles alert as each base provides different stimuli to the body.
• Adding a stability base to your ball to keep the ball steady is another option. These simple racks hold the ball in place to keep you stable (ie prevent falls). For an even more ergonomic alternative, place your ball in a balance ball chair, which combines a back and arm rests with a standard balance ball (shown to the right).