By Ng How Yong & Kong Boon Seng
Introduction
Ergonomics - the science of designing workspaces to fit human needs—plays a crucial role in health, productivity, and overall well-being. In today’s world, where many spend hours at desks or using digital devices, poor ergonomics can lead to chronic pain, fatigue, and long-term injuries like carpal tunnel syndrome or back problems.
A well-designed ergonomic environment reduces physical strain by promoting proper posture, minimizing repetitive motions, and optimizing tool placement. This not only prevents injuries but also enhances efficiency and focus. For employers, investing in ergonomics means fewer sick days, higher employee morale, and increased productivity. For individuals, it means greater comfort and sustainability in their daily work.
Beyond physical health, ergonomics fosters mental well-being by reducing stress and fatigue. When tools and workspaces align with natural movement, people can work longer and more comfortably. In essence, ergonomics isn’t just about chairs and desks—it’s about creating environments where people thrive.
In this newsletter, we’ll explore practical ergonomic tips tailored to different work settings. You’ll learn how small changes, like adjusting your chair height, positioning your monitor correctly, or taking regular breaks, can make a big difference in reducing discomfort and boosting performance. Let’s prioritize ergonomics to create safer, more comfortable workspaces for everyone!
Workstation Tips: Optimize Your Setup
A well-designed workstation reduces strain on your body. Here’s how to set yours up correctly:
1. Chair Height: Adjust so your feet rest flat on the floor, knees at a 90° angle.
2. Monitor Position: Top of the screen at eye level, about an arm’s length away.
3. Keyboard & Mouse: Keep them close, wrists straight, and elbows at 90°.
For more details, please read on via the link to learn more pro tips on setting up your workstation right 👍🏻
Discover proven ergonomic strategies to eliminate back and neck pain in your workspace—watch now!
(Credits: Body Fix Exercises)
Better Ergonomics through Technology
In today’s digital age, prolonged screen time and sedentary work habits contribute to musculoskeletal strain and discomfort. Fortunately, technology offers innovative solutions to enhance ergonomics and promote well-being. From AI-powered posture monitors and adjustable standing desks to ergonomic wearables and smart furniture, advancements are transforming how we interact with workspaces. These tools help reduce fatigue, prevent injuries, and optimize comfort—ensuring a healthier, more productive lifestyle. By integrating technology with ergonomic design, we can create workspaces that adapt to human needs, not the other way around.
Here is a list of available products in the market for your consideration.
1. Adjustable Workstations & Ergonomic Accessories
Left: Monitor Arms - Ergotron LX (adjustable monitor stand) / Credits: Ergotron.com. Top Right: Standing Desks - FlexiSpot (electric height-adjustable desks) / Credits: FlexiSpot.com. Bottom Right: Ergonomic Keyboards & Mice - Logitech MX Vertical Mouse (reduces wrist strain) / Credits: Logitech.com.
2. Wearable Posture Correctors & Exoskeletons
3. AI & Computer Vision for Ergonomic
4. Smart Furniture & IoT Workspaces
5. Robotics & Automation for Ergonomics
6. Health & Wellness Apps
Movement & Breaks: Stay Active, Stay Pain-Free
Sitting for long periods can lead to stiffness and discomfort. Try these tips:
1. 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds
2. Micro-Breaks: Stand, stretch, or walk for 1-2 minutes every hour
3. Desk Stretches: Shoulder rolls, neck tilts, and wrist flexes help relieve tension
Quick chair yoga work break video for beginners
(Credits: High Desert Yogi)
Pipette Ergonomics: Targeting Lab Users and Preventing Strain in Laboratory Work
Pipette ergonomics refers to the design and use of pipettes in a way that minimizes physical strain, repetitive stress injuries (RSIs), and musculoskeletal disorders (MSDs) among lab professionals. Poor pipetting techniques or poorly designed pipettes can lead to conditions like:
- Hand & Wrist Pain (e.g., tendonitis, carpal tunnel syndrome)
- Shoulder & Neck Strain (from awkward postures)
- Thumb & Finger Fatigue (due to excessive force)
What to take note 🗒️:
Pipette Posture
- Keep the wrists as straight as possible in a neutral wrist posture
- Avoid over gripping the pipette
- Set down the pipette when not in use
- Use a hook support to support the pipette when not in use
- Maintain a neutral elbow posture (keep the elbows close to the body in a relaxed position
- Adjust from sitting to standing if feasible
- Take regular breaks (2-3 minute break for every 15-30 minutes of pipette work)
Pipette Design
- Whenever possible use alternative pipettes such as an electronic pipette, repeater pipette, multichannel pipette, etc
- If feasible, consider/try pipettes which have an alternative design to minimize thumb activation
- Ensure pipette tips are easy to adhere to the pipette and have minimal tip ejection forces
- Choose light weight pipettes with ideal design (proper diameter, length, weight, reduce trigger force, tip ejection force, easy volume control adjustment)
Pipette Workstation
- Keep all frequently used items within easy reach (<16”)
- Use tools and other equipment with a design to allow for minimal reach
- Ensure the workbench is set at sitting or standing elbow height, ideally using a height-adjustable workstation
- If chairs are used, ensure design meet all necessary ergonomic criteria
- Ensure there are no leg obstructions under the workbench by removing items such as pencil drawers, storage units, bins, or boxes to allow for optimal leg clearance
- Use anti-fatigue mats when standing in one location for prolonged periods is necessary
In the following video, you’ll see a demonstration of the correct pipetting posture.
(Credits: Eppendorf)
Success Study: How Ergonomics Reduced Workplace Injuries
Implementation of ergonomics program reduced reported work-related MSDs
Improvement in workstations and training led to a reduction in work-related MSDs claims
Closing Message
Thank you for joining us in exploring how better ergonomics can enhance productivity, health, and well-being—both in the workplace and beyond. At the School of Civil and Environmental Engineering, we believe that small adjustments today can lead to lasting benefits tomorrow. Whether you're at a desk, in the lab, or on-site, remember: your posture matters, your movement matters, and your health matters.
Stay tuned for more insights, and don’t hesitate to reach out if you’d like to share your own ergonomics tips or experiences. Together, let’s build a stronger, healthier community—one ergonomic step at a time!
The CEE Safety & Health Newsletter Editorial Team
Editorial Panel: Augustine (Mentor), Lim Swee Kuan (Editor-in-Chief), Ng How Yong, Kong Boon Seng, Tan Hiap Guan, Mohamad Nur Hafidz Bin Ahmad Fuaad, Siti Sarah Binte Jamalludin Lee & See Shen Yen, Pearlyn
Special Thanks: Mabel Lee
Disclaimer: All views and opinions expressed in this publication are the author's personal opinions and do not represent those of CEE. No liability can be held for any damages caused to any readers of this newsletter.
(Credits: LeonardoAI)
Coming Up Next...
Next Series of Newsletter in July
- Title: Well Being
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