Preventing Repetitive Strain Injuries: A Chiropractor’s Guide to an Ergonomic Workstation

How does your body feel at the end of a long workday at your desk? Is your home or office workstation setup working for you?  If it’s not working for you, you could be heading towards repetitive strain injuries (RSIs) or other types of musculoskeletal disorders (MSDs).

Repetitive strain injuries include carpal tunnel, and back and neck pain possibly leading to headaches, joint pain, tendonitis, or bursitis. Musculoskeletal disorders include RSIs and are defined by the Centers for Disease Control and Prevention (CDC) as “injuries or disorders of the muscles, nerves, tendons, joints, cartilage, and spinal discs.” 

These injuries can be caused by repetitive motions, like typing or using a mouse. They can also be caused by sitting in an awkward position at your desk. A properly set-up workstation that encourages good posture and reduces strain on your body can help to minimize your risk of injury.

How do I know if I’m at risk?

If you’re a desk worker, you may be at risk of injuries. If you experience any of the following signs, we urge you to take a look at your workstation setup.

• Muscle fatigue and soreness, tightness, numbness, headaches, or pain.
• Your work involves prolonged typing or using a mouse.
• Awkward posture at your desk such as slouching or hunching forward while sitting or standing. 

At our chiropractic practice at the Madison Clinic in North York, your health and well-being are important to us. We see a wide range of musculoskeletal injuries, including RSIs, that may have been prevented by an ergonomically arranged workstation. That’s why we created this blog post as a resource for you to optimize your workspace setup to help you. 

Elements of an ergonomic workstation

Before we dive into these elements, it’s worth noting that laptops are not designed for all-day use, especially on their own. While portability can be convenient for remote workers, their compact nature forces its user to hunch over and look downwards at the screen, work on a small keyboard, and use a stationary built-in mouse. A laptop on its own can wreak havoc on your posture. 

The elements we will discuss below can significantly improve your laptop setup and can also be used with a desktop computer to create a more ergonomically sound workstation. 

By making a few simple changes to your workstation, you can significantly reduce your risk of injury and discomfort caused by improper setup. Let’s explore the elements of an ergonomic workstation that can make a real difference and help you transform your workspace into one that promotes good posture and reduces the strain on your body. 

Element 1 – Adjustable Desk

Working at a desk may have you sitting for prolonged periods of time, putting a strain on your back. Sitting increases the pressure on the discs between the vertebrae in your back and sitting improperly by hunching or leaning forward further increases the pressure. Over time, this increased pressure can lead to persistent and debilitating pain and can affect all aspects of your life.  

Height-adjustable desks allow you to switch between sitting and standing throughout your workday to alleviate the strain on your spine. A study by the Centers for Disease Control and Prevention showed that reducing prolonged sitting at a desk decreased back and neck pain by 54%.

Element 2 – Adjustable Laptop Riser or Stand

As mentioned above, using a laptop can force you to hunch over and look downwards at the screen. By placing your laptop on an adjustable riser or stand, you can raise the screen to your natural line of sight while seated or standing. This reduces strain on your neck, shoulders, and back and promotes better posture. 

Element 3 – Anti-fatigue Mat

If you choose to use a height-adjustable desk and you work while standing, it’s a good idea to include an anti-fatigue mat in your setup. This can help prevent discomfort often caused by standing on a hard surface for extended periods. These mats provide a firm cushion while you stand, promoting good posture and reducing fatigue in your feet and legs. Some anti-fatigue mats have raised portions in the front. This allows you to lift your leg, reducing the pressure on your pelvis. Remember, the best ergonomics is movement or a change in position. Even small changes throughout your workday can prevent stress from building up in your muscles or joints!

Element 4 – External Mouse and Keyboard

If you’re using a laptop, you’re likely maintaining an improper wrist position while typing. This can contribute to carpal tunnel syndrome and other RSIs. 

Ideally, you should aim for a neutral wrist position (your hand is in line with your wrist) as this offers the most protection from injury.  They should also be in line with your elbow, that is to say that you should be able to draw a straight line from your elbow, through your wrists, and your hands.  

An external mouse and full-size or ergonomic keyboard with proper wrist support can help. Both the mouse and the keyboard should be at the same level on your work surface. They can be wireless or plugged into your laptop USB ports. You can move them around your desk to find the most comfortable position.  

Consider getting more than one type of mouse (vertical mouse, pen mouse, or tracker ball mouse) to change up the pressures on your wrist throughout the day. Put a reminder on your phone so that you don’t forget to switch between mouse types. 

Element 5 – Footrest

A footrest underneath your desk can make sitting posture easier as it brings the floor up to your feet if you need it. It will help the small of your back to feel supported, especially if your feet are not flat on the floor when seated. 

A footrest can also be beneficial if you choose to stand while working. As mentioned above, you can rest one foot on it which will allow you to intermittently shift your weight. This reduces the fatigue on your pelvis and lower back that might be caused by staying in one position. 

Element 6 – Ergonomic Chair 

A well-designed chair may help to maintain a good sitting posture. Ergonomic chairs are adjustable so that you can customize the settings to fit your body for support, posture, and comfort. The more modifiable the chair is, the better. These chairs normally have a lumbar support backrest, adjustable seat height and seat tilt, adjustable armrests, and the ability to swivel so that you easily reach different areas of your desk without straining.  

It’s important to note that an ergonomic chair needs to be adjusted and used correctly. What’s important is a well-designed ergonomic workstation with all of the elements working together for comfort and injury prevention.

The importance of movement

Incorporating the above elements of an ergonomic workstation can help to reduce stress on your body and prevent injuries caused by bad posture and repetitive tasks. However, regardless of a perfectly designed workspace, moving your body is key.

Here are two ways you can incorporate movement throughout your day: 

• Take breaks and step away from your desk to stretch or walk around. This keeps your blood flowing and relaxes your muscles. 
• Change your positioning to keep stress from building up in your body. 

In addition, no matter how you configure your workspace, your posture matters. For tips on how to improve posture, see our related blog post “Posture Tips from North York Chiropractor Dr. Michael Rodney.”

Do you still have questions about your symptoms or workstation?

We’re here for you. If you’re experiencing persistent discomfort or pain, it’s important to consult with a professional. At the Madison Clinic in North York, conveniently located at Sheppard and Yonge, we care about you and your health. We offer personalized assessments and comprehensive chiropractic care and services to relieve pain and help you maintain your overall wellness. 

One of the many benefits of chiropractic care is that we can aid in identifying the issues that may be causing your symptoms and perform adjustments to help restore better spinal alignment. We can also provide you with additional guidance for setting up your workspace, posture correction, and injury prevention.