It’s crucial to set-up your workstation ergonomically in order to work pain-free, but understanding the ergonomic risk factors of your workstation and work practices are just as important.
Poor work practices can be just as destructive as a poor workstation set-up. There are habits and behaviors you exhibit that may contribute to these poor work practices. If you are in an awkward posture or position for extended periods of time, you risk significant static loading. The tasks you complete may require frequent and/or extended repetition or substantial repeated forces. You may be working for extended periods of time without taking micro-breaks and/or hourly pacing.
In order to avoid risk factors due to poor work practices, be sure you are aware of your posture while sitting and adjust your chair and furniture/equipment as needed.
Here are a couple of articles to get you thinking about how to avoid common ergonomic risk factors.
If possible, task variation can help break up the day’s activities to reduce frequent and/or extended repetition. And lastly, be aware of how long you are sitting (or standing) and working. Taking micro-breaks throughout the day and walking around at least 3-5 minutes every hour will substantially increase your productivity, rather than taking a 15 minute break every 2-3 hours.