Ten Myths of Ergonomics and Prevention and Healing of Pain

This article was originally written in October 2007, the month I called “Get Out Of Pain Free Month”.

I am here to talk to you about the Ten Myths of Ergonomics and Prevention of Pain. For well over a decade I coached thousands of people in the workplace on various techniques to get out of pain and feel good again. I have seen the same ergonomic mistakes repeatedly and when I would discuss these with my clients they either told me that someone gave them this information or they were just thinking about ways that would help them relieve the pain.

I am going to explain to you what these myths are and want to let you know before I get started that these are not listed in any particular order.

So let’s begin with Myth #1….

Myth 1
Resting on a wrist rest while typing and using your mouse will help you prevent wrist pain or cure the wrist pain you already have.

Not true at all.

The keyboard wrist rest is only meant to be used in between typing sessions. Resting on the wrist pad while the hands are in motion creates pressure on the carpal tunnel.

The same is true for a mouse pad with a raised pad area and I usually recommend a mouse pad with a flat gel area because when the wrist is pressing down on the raised pad it takes a repetitive, twisting motion of the wrist to move the mouse.

The correct way to move the mouse is with the stronger, larger muscle groups of the arm to do their work.

Myth 2
When sitting at your computer the correct angle for your hips, elbows and knees is 90-120.
Actually 95 – 120 is the preferred angle of the hips, elbows and knees for correct sitting posture vs. the 90-120 often seen in pictures. The 95-120 angle allows the blood and oxygen to move more freely through the circulatory system because it is a more open posture.

Myth 3
The lumbar support on your chair is the best way to insure that your back is getting proper support.

This is probably one of the biggest myths in the ergonomic industry – that we need lumbar supports.

A lumbar support is a band-aid for the back designed to fit right inside the lumbar curve to give us the feeling that we are supporting our back. If we are in fairly good physical condition and somewhat close to our ideal weight we are going to be strong enough to take advantage of letting our sacral area support our body while we are sitting.

Instead of trying to support the lumbar curve, sit all the way back in your chair and be sure that the lower portion of your back, the sacrum is firmly pressed against the backrest. This naturally aligns your pelvis over your sit bones.

Myth 4
If a product says it is ergonomically designed that means it is good for you.

No no no!

Just because a product says that it is ergonomically designed does not mean that it will help you. Try it on for size and notice how it makes you feel. If it strains any part of your body then you many want to put it back on the shelf or ship it back to the company you purchased it from. So always find out about the return policy before you buy.

If you are purchasing a table, check to see if the edges are curved or have sharp corners. If you are purchasing a keyboard does it require you to rest your wrists on a hard plastic or are there pads that can be placed there? Does the mouse you purchased fit your hand? Does the keyboard tray you installed encourage you to reach towards your mouse and out of your physical comfort zone?

Listen to your body. When it comes to your body you are the expert. It will tell you what feels good.

Myth 5
Raising armrests to desk height will support arms and shoulders properly.
This is a very big myth.

What is most important is to create a workspace that fits your body rather than you trying to fit the workspace.

If the table is too high and causing your shoulders to be tensed up here are two possible solutions.

The first is to raise your chair up high enough so that when you are typing and mousing your shoulders are in a relaxed position and your elbows are about 1-2” above the tops of the home row keys. If your feet are not touching the floor then you may want to purchase a footrest.

The second idea is to lower your desk by installing an adjustable arm and keyboard tray. These are not as stable as a solid desk but at least you can work comfortably. Or you can purchase an adjustable height desk. These tend to be a bit more expensive but in the long run will be your best buy.

Myth 6
Expensive, high quality ergonomic equipment – will prevent and heal pain.

Not true.

Purchasing equipment is not the only solution. The equipment must be adjusted to fit your body. Consider whether you may be reaching for items causing strained muscles or whether your equipment or furniture is causing pressure points and reducing circulation.

Many desk heights in the workplace are too high. Many chairs in the workplace do not fit the body that is seated on it. Monitors are too high and glare from overhead and outside lighting causes squinting and eyestrain.

So before making purchases be sure your body will be in a relaxed posture especially since you may be sitting in your workspace for 6 – 8 or even 10 hours per day during the work week and sometimes even on the weekend.

And always, remember to rest, stretch and breathe deeply.

Myth 7
Surgery, Chiropractic care, Massage, Yoga or Pilates will completely heal pain forever.
That is not so.

If it is your workspace is not ergonomically designed for your body and causing pain you will always be working to get out of pain no matter how much massage, yoga or Chiropractic care you receive.

Be sure your workspace supports your body in a relaxed posture. If you can fit in some massage, yoga or Pilates every week that is fantastic. The more you take care of your body in this way the more it will be able to sustain you through stressful times.

Surgery is a last resort only after you have tried alternative methods. Consult with more than one doctor to understand all the risk factors. The natural way is always the best way and that is why it so important to listen to your body and take action at the first sign of discomfort.

Myth 8
Resting once per hour is all the body requires from intense computer work.

Actually that is not quite right.

If you are only resting once per hour you are losing out on the brilliant way your body recovers from taking short microrests every 10 minutes or so. The best way to Microrest is to drop your arms down by your sides and take a few deep breaths. This will instantly energize your body and relax you as well.

Getting plenty of REM sleep every night will go a long way to keep you feeling good.

Relaxation time in the evenings and on the weekend is ultra important as this is the time that the body is really able to recover from the stresses of the workweek.

Vacation time away from where you live is generally one of the best ways to recharge your batteries. Do your best to take regular vacations every year.

Myth 9
The Perfect Workspace exists.
Not quite true but you can get close.

I do suggest that you research your needs and buy quality equipment and furniture that will last you for years.

But if you are looking for the perfect workspace that you can work in for hours on end without resting and stretching and moving then I want to tell you there is no such thing. The body is made to move and breathe and rest throughout the day.

With that you can move towards that perfect workspace.

Myth 10
Nutrition & Water does not play a part in the healing of pain
Again not true.

Nutrition and water absolutely plays a part in your healing. The microscopic particles of food from digestion travel to every area of your body…to your brain, your arms, shoulders, legs and even into your wrists, hands and the tips of your fingers.

If you are feeding your body junk food it is not supplying your body with what it needs to heal. I am not saying that you can never eat junk food. Just be sure that you eat plenty of balanced meals with protein, good fats, veggies and fruit and drink plenty of water to wash those toxins away.

This concludes my audio Ten Myths of Ergonomics and Prevention of Pain. I hope you were able to learn something new.

Wendy