Workplace Ergonomics: What You Need to Know

If you feel pain when using the mouse or while typing, you are not alone.

Darshillan Ramachandran has come across numerous office workers who ignore the pain brought on by spending extended periods in front of a computer screen. Ramachandran is a certified ergonomics-trained person (ETP) with the Department of Occupational Safety and Health (DOSH).

He claims that ergonomics, which he describes as the science of fitting the job to the person to ensure it suits their physical capabilities, is crucial in reducing pain as more people spend time staring at screens.

He said that most individuals are unaware of good posture or hand positioning when using a laptop or desktop. For instance, if you rest your wrist on a flat surface for an extended time, you can have pain from persistent contact stress.

"As you move your wrists on that surface, you're creating pressure on that part of the body," he added.

The improper use of a stand to raise the display could cause other sorts of pain. The fingers, hands, and shoulders may need to be elevated to support this position, but people often fail to do so when trying to keep the screen at eye level.

 

Working from home may worsen your posture

He warned that the shoulder, hand, and wrist might develop musculoskeletal diseases (MSD) due to holding this position for an extended time. Working from home may have worsened things, according to Dr Ramachandran Valautham, lead consultant for Mesh.

Many employees were unprepared for such a change when people started working from home.

"They didn't have proper furniture or pay attention to their posture," he said.

Dr Teh Kok Kheng, a consultant hand and microsurgeon at Sunway Medical Centre in Selangor, concurs with this theory and claims that improper hand positioning or posture increases the chance of carpal tunnel syndrome. The extended time one keeps their wrist in a position when using a computer or mouse can contribute to the aggravation of carpal tunnel syndrome symptoms.

He added that this leads the muscles that do not typically have to work as hard to become exhausted, spasm, and then become inflamed, producing discomfort.

"When there is prolonged impingement of the median nerve due to the inflammation of the contents of the carpal tunnel, then one may experience the symptoms of numbness initially, which may then lead to other symptoms of nerve pain," he added.

According to Dr Teh, different people may experience different types of nerve pain, such as burning, coldness, prickling, or needle-like sensations. He claims that conservative treatment, such as splints and rehabilitation, can be used to treat early carpal tunnel syndrome.

 

Finding a solution 

Darshillan states that Mesh carried out a Body Discomfort Survey to determine whether or not workers were in pain due to bad ergonomics at work.

A total of 1,149 employees from various firms were polled between 2019 and August 2022; 58.3% were female and 39% of the male, with 2.7% preferred not to disclose their gender.

According to Darshillan, the respondents were asked to categorise the pain they felt in different body areas as:

• Mild ("It will go away after resting."),

• Moderate ("Need to apply some form of pain relief.") and,

• Severe ("Have to take oral medication or see a doctor for help.").

More than half (57.6%) reported that using computers had caused them pain or discomfort.

"We see the neck and shoulder as being the major problem areas, as more than 400 people said they are experiencing moderate pain in those areas. We also saw more people rating the pain in their lower back, upper back and wrist/hand as moderate instead of mild.

"This, we believe, is caused by poor ergonomics from computer and smartphone use," Darshillan said.

"People scroll on their phones a lot when standing in line or attending meetings. They are unaware of how much time they spend stooping to view the display. This can result in neck issues," he stated.

It is important to focus on ergonomics to ensure one's wellbeing in the long run.

According to the Australian Chiropractors Association, smartphone usage is "changing the shape of our bodies." It asserts that excessive smartphone looking will eventually cause people to slouch or acquire a "tech neck."

Most people lower their heads by 60 degrees when holding their smartphones, adding about 27 kg of weight to the spine. To relieve pressure on the spine, the organisation advised individuals to keep their phones at eye level.

According to Darshilan, this is a rising issue since people ignore what their bodies are trying to tell them.

"70% of people under 40 are complaining about pain, which is quite alarming. Without intervention, most people would continue working with poor ergonomics, and the stress that they are putting on their bodies will become a hurdle later in life," he said.

 

Tips and tools

Using ergonomic gadgets can help reduce workplace risks like contact stress.

According to Mesh health and safety engineer Ahmad Khalid Jaafar Badrul Hisham, users can choose a vertical mouse instead of a "flat" type that places their hand in a handshake position, which will help to lessen contact stress on the wrist. 

To better fit the hand's natural curves, keyboard manufacturers have developed ergonomic models that divide the keys into two halves. These models are "tent-shaped" or arched. Additionally, some designs are wholly divided, allowing users additional ability to position each half so that both hands are at a comfortable angle.

To lessen the strain of contact, specific models also have a wrist rest. If not, one can be purchased individually.

Darshillan emphasises that before purchasing new accessories, customers should understand good posture.

For instance, the wrist should be in a neutral position, and the forearm should be on the table when using a keyboard and mouse. You are in a neutral position when the thumb is parallel to the forearm and slightly curved back, like when your arm is at your side.

Some mice are designed with ergonomics in mind.

He advises customers to adjust the mouse or keyboard's sensitivity using the operating system to suit their demands.

The chair is yet another vital factor. Ergonomic models are made with adjustable features that fit the user's requirements and support good posture, preventing the development of neck and back issues.

To allow your body to sit according to its curvature, Darshillan advises pushing your back against the chair.

If money is not an issue, there are tables whose height can be adjusted. Some of these tables even include an app for saving alterations, allowing several people to use and customise them.

Ramachandran said one should not bend forward to prevent stressing the shoulder, and the screen should be at eye level to avoid having to gaze up or down. 

A footrest could be helpful for shorter users when seated on a chair, particularly those whose feet do not touch the floor. 

According to Dr Abu Hasan Samad, head of the Academy of Occupational & Environmental Medicine, employees should receive better ergonomics training. He added that he believed Malaysians are not sufficiently knowledgeable about the subject.

"You may have good tools, but if you're working with bad posture, putting your laptop in the wrong position or letting yourself work under poor lighting conditions, then you're going to experience discomfort.

"For example, simple steps like knowing how to adjust the screen brightness or contrast can help reduce glare. Looking too long at a bright screen can be a source of headache for some," he added.

On the plus side, some employers enforce stricter policies to motivate staff to take breaks.

When an oil and gas company employed Abu Hasan, the software they used to measure usage went to sleep after a certain time, forcing the employee to take a break. They will be urged to get up and perform simple activities like stretching. The expert said the goal is to get the employee to avoid prolonged sitting or other passive activity.

 

Towards a healthier workplace

Abu Hasan encouraged workers to take steps to provide a secure and comfortable work environment, whether it is through training, the use of tools, or the introduction of breaks. But he claimed to understand why some workers find it challenging to request modifications at work.

"Workers may feel that if they voice out concerns, it will affect their relationship with the management, or they will not score well during appraisals," he said.

He warned that if workers do not speak up, their managers might believe everything is well at work. He also urged managers to pay attention to indicators indicating health-related actions may need to be adopted, such as employees taking more sick days.

Dr Teh suggested that people begin to pay attention to their bodies.

"If you start to experience pain and discomfort, ask yourself why and take steps to rectify it. If the problem persists, then look for qualified help and advice that you can trust," he said.

Darshillan wanted more individuals to feel comfortable asking for assistance or confronting their limitations.

"It's worrying when we see people develop resistance towards seeking treatment. The issue of ergonomics-related injury is that it's degenerative in nature – you may not be able to regain 100% of your normal capabilities should you sustain a serious MSD.

"Early intervention is necessary. People should know that seeking help is not a sign of weakness but a desire to change for the better," he said.

 

Source: The Star