What It Means
Ergonomics is the science of shaping work around the person who does it. In practice that means designing tasks, tools and workstations to suit what a body can do comfortably. NIOSH explains that good ergonomics can reduce or even prevent work-related musculoskeletal disorders, the strain injuries of muscles, tendons and joints that build up over time.
Try It: Name the Risk Factor in Each Scene
Five everyday scenes. Pick the risk factor each one shows, using the five that NIOSH and OSHA name.
Right. Pressure from a hard edge is contact stress.
This one is contact stress: pressure from a hard edge.
Right. A joint held out of its natural position is an awkward posture.
This one is awkward posture: a neck held turned.
Right. Heavy lifting takes forceful exertion.
This one is forceful exertion: a lot of muscle effort.
Right. The same motion over and over is repetition.
This one is repetition: the same motion over and over.
Right. A shaking tool passes vibration into your hands and arms.
This one is vibration from the tool.
How People Say It at Work
- "My wrist hurts by Friday, I need a better mouse setup."
- "Is that chair actually ergonomic, or just expensive?"
- "Raise the table so you're not hunching over it."
The Breakdown
The five risk factors
| Risk factor | What it means | Everyday example |
|---|---|---|
| Awkward posture | A joint held away from its natural position | Neck turned toward a screen set off to one side |
| Forceful exertion | A lot of muscle effort | Lifting a heavy box or laundry basket |
| Repetition | The same motion again and again | Hundreds of mouse clicks an hour |
| Contact stress | Pressure from a hard or sharp edge | Wrist resting on the desk edge |
| Vibration | Shaking passed into the body from a tool | Holding a power sander |
How to put ergonomics to work
- List the tasks you repeat most in a day, at work and at home.
- For each one, look for the five risk factors in the table.
- Change the task to fit your body: move what you reach for closer, raise or lower the surface, or split a heavy load into lighter trips.
- Check any computer work against OSHA's workstation measurements for screen distance, screen height and keyboard position.
- Recheck after a week and adjust anything that still feels wrong.
Try it today. Watch yourself for one hour at your desk and note each time you reach, twist or lean. Move the item that causes the most reaching.
Good to Know
NIOSH points out that these exposures often trace back to poorly designed workstations, tasks or hand tools, so start any fix with the setup. Pain that keeps returning, or numbness or tingling in the hands, is worth raising with a doctor.
FAQ
What does ergonomics mean?
It's the science of fitting a job, its tools and the workspace to the person doing it. The aim is to cut down the strain that leads to work-related musculoskeletal disorders.
What are ergonomic risk factors?
NIOSH and OSHA name forceful exertion, awkward postures, contact stress, repetitive movements and vibration. Being exposed to them over time can lead to a musculoskeletal disorder.
Is an ergonomic chair enough?
A chair helps only once it's adjusted to you. OSHA's workstation guide says to set chair and desk height together so you sit in a neutral posture, and the screen and keyboard need to fit you too.
Do It in Buhata
Tasks
Add a Task to check your desk against the five risk factors this week, and give it a monthly repeat.
Open BuhataRelated Terms and Categories
- Home office setup
Arranging a desk, chair, screen and keyboard at home so you can work in a comfortable, neutral posture for long stretches.
- Remote work
Doing your job from somewhere other than your employer's workplace, most often from home, for some or all of the workweek.
- Hybrid work
A work arrangement that splits the week between working from home and working at the employer's site, such as three office days and two at home.
- Movement snack
A short burst of activity, often under a minute, such as a quick climb up a few flights of stairs, repeated a few times through the day; researchers call it an exercise snack.
Sources
CDC, National Institute for Occupational Safety and Health (NIOSH), "About Ergonomics and Work-Related Musculoskeletal Disorders"; NIOSH, "Step 1: Identify Risk Factors"; Occupational Safety and Health Administration (OSHA), "Ergonomics for the Prevention of Musculoskeletal Disorders"
- www.cdc.gov/niosh/ergonomics/about/index.html
- www.cdc.gov/niosh/ergonomics/ergo-programs/risk-factors.html
- www.osha.gov/sites/default/files/publications/OSHA4382.pdf
Last updated .