Understanding Ergonomics: A Beginner’s Guide

If you spend long hours at a desk, you may have experienced discomfort, pain, or fatigue in your body. These symptoms are not just inconvenient but also harmful to your health and productivity. Fortunately, there is a science that can help you mitigate these risks and enhance your well-being: ergonomics. In this beginner's guide to ergonomics, we will explore the principles and practices of ergonomics and how they can benefit you in the workplace and beyond.

Table of Contents


What is Ergonomics?

Ergonomics is the science of designing and arranging the physical and cognitive environment to fit human abilities, needs, and limitations. The goal of ergonomics is to optimize the interaction between people, technology, and the environment to enhance safety, comfort, health, and performance. Ergonomics applies to various fields, including product design, workplace design, transportation, healthcare, and sports.

Why is Ergonomics Important?

Ergonomics is essential because it can prevent and reduce the risks of musculoskeletal disorders (MSDs) and other health problems associated with prolonged sitting, standing, lifting, or repetitive motions. MSDs are a leading cause of work-related injuries and disabilities, affecting millions of workers worldwide. They can cause pain, stiffness, swelling, numbness, tingling, weakness, and reduced range of motion in the neck, shoulders, arms, wrists, hands, back, hips, legs, and feet. MSDs can also affect the eyes, ears, and mental health.

Why is Ergonomics Important?

Ergonomics can also enhance productivity, quality, and satisfaction by minimizing distractions, errors, and fatigue. A well-designed and ergonomic environment can make tasks easier, faster, and more enjoyable, leading to better outcomes and morale.

Ergonomics Principles and Practices

To apply ergonomics principles and practices, you need to understand the following factors that affect human performance and health:

Physical factors: such as posture, force, repetition, duration, vibration, and temperature.

Cognitive factors: such as attention, memory, perception, and decision-making.

Environmental factors: such as lighting, noise, air quality, and space.

Here are some ergonomics practices that can help you optimize your work environment and habits:

  • Adjust your chair and desk height to maintain a neutral posture, with your feet flat on the floor, your hips and knees at 90 degrees, and your elbows at your side.


  • Use a chair with lumbar support, armrests, and a swivel base to minimize back strain and discomfort.


  • Place your computer monitor at eye level, about an arm’s length away, and adjust the font size and contrast to reduce eye strain.


  • Use a document holder to avoid neck and eye strain when typing or reading.


  • Take frequent breaks to stretch, stand, or walk, and vary your tasks to avoid prolonged sitting or repetitive motions.


  • Use ergonomic tools and accessories, such as an ergonomic keyboard tray, a mouse pad with a wrist rest to prevent carpal tunnel syndrome, a headset, and a footrest.


  • Use proper lifting techniques, such as keeping your back straight, bending your knees, and using your legs to lift heavy objects.


  • Avoid awkward postures, such as twisting, bending, or reaching, and use tools or equipment to perform tasks at the proper height and angle.


  • Maintain good lighting, ventilation, and temperature in your workplace, and minimize noise and distractions.

Ergonomics Principles and Practices

No, ergonomics can benefit anyone who performs physical or mental tasks, whether at home, school, or leisure. For example, ergonomics can improve the comfort and safety of driving, gardening, cooking, gaming, or exercising.

 No, ergonomics also involves organizational, social, and cultural factors that influence work habits, communication, and job satisfaction. For example, ergonomics can promote teamwork, autonomy, recognition, and feedback.

You can assess your workplace for ergonomic risks by looking for signs of discomfort, pain, or fatigue in yourself or your colleagues, observing postures and movements, and measuring workstation dimensions and equipment adjustability. You can also consult ergonomic guidelines and standards from reputable sources.

Not necessarily, many ergonomic solutions are low-cost or no-cost, such as rearranging equipment, improving lighting, or training employees in proper techniques. Ergonomic interventions can also result in cost savings by reducing absenteeism, turnover, and healthcare expenses.


Understanding ergonomics is crucial for anyone who wants to work or live comfortably, healthily, and productively. Ergonomics is not just a fancy term or a luxury, but a practical and evidence-based approach to optimizing human performance and well-being. By following ergonomic principles and practices, you can reduce the risks of injuries, pain, and stress, and enhance your efficiency, quality, and satisfaction. Whether you are a beginner or an expert in ergonomics, there is always room for improvement and innovation. We hope this guide has been helpful and inspiring for you.
Picture of Author - Jeff Dolak
Author - Jeff Dolak

Hi, my name is Jeff and I'm the founder and editor-in-chief of Chairs Advisor. As someone who understands the importance of ergonomic seating for optimal health and comfort, I created this website to provide informative articles and resources on the topic of ergonomics and its applications in furniture design.

More for you

Don't miss


Skip to content