A wrist that starts aching at the end of the day. A stiff neck after several hours in front of a screen. A shoulder that always feels sore after the same work shift.
At first, we do not necessarily think much of it.
“It’ll go away.”
Sometimes it does. But when discomfort comes back day after day, it can also be an early sign that a workstation or the way work is being performed deserves closer attention.
With October marking Global Ergonomics Month, it is a good time to take a fresh look at our work environments. Ergonomics is not just about having an adjustable chair or maintaining good posture in front of a computer. Above all, it is about adapting work to the people who perform it.
And the issue is far from insignificant.
In Quebec, musculoskeletal disorders (MSDs) are among the most common work-related health problems. Available data also show that approximately one-third of employed individuals reported non-traumatic work-related MSDs in 2020–2021.
What Is a Musculoskeletal Disorder or MSD?
Musculoskeletal disorders include a range of conditions affecting the muscles, tendons, joints, ligaments and, in some cases, nerves.
These can include:
- back, neck or shoulder pain;
- tendinitis;
- bursitis;
- wrist or elbow pain;
- carpal tunnel syndrome;
- numbness;
- lower back sprains;
- herniated discs.
An MSD does not always appear as a result of a specific accident.
It can develop gradually when one part of the body is used too often, for too long, or with too much physical effort to recover properly.
That is precisely why prevention is so important.
What Are the Main Ergonomic Risk Factors at Work?
There is no single “bad movement” responsible for MSDs.
In most situations, several factors are involved.
Common ergonomic risk factors include:
- frequently repeating the same movements;
- awkward or constrained postures;
- working in the same position for long periods;
- significant physical effort;
- manual handling of loads;
- twisting movements;
- working with the arms raised, particularly when the hands or arms are kept above shoulder level;
- using tools that require significant force;
- work organization that allows too little recovery time.
These risks can be present in both office and industrial environments.
Understanding these risk factors is also one of the topics covered in our training on musculoskeletal disorders and their prevention.
Office Ergonomics: It Is About More Than Just the Chair
When people think about office ergonomics, the chair is often the first thing that comes to mind.
Of course, the chair matters. But the entire workstation matters too.
The height of the monitor, the position of the keyboard and mouse, forearm support, desk height and even the way work is organized can all affect the physical strain placed on the body.
A poorly adjusted workstation can cause someone to constantly lean their head forward, raise their shoulders while using the keyboard or remain in a static posture for several hours.
In small doses, that may not seem like a major issue.
Repeated five days a week for months, however, it is a different story.
The human body is made to move. Even a perfectly adjusted workstation does not replace regular changes in position and breaks.
What About Ergonomics When Working from Home?
Remote work has shifted part of the problem into the home.
A laptop placed on a kitchen table may work perfectly well for answering a few emails. It is much less suitable for working eight hours a day, five days a week.
Employers still have health and safety responsibilities when employees work remotely. In particular, they must provide workers with the information they need to set up their workstation safely.
One simple practice is to provide employees with a checklist to help them assess their environment:
- Does the chair allow for a comfortable position?
- Are the feet properly supported?
- Is the screen positioned directly in front of the employee and at an appropriate height?
- Do the keyboard and mouse allow the shoulders to remain relaxed?
- Are frequently used objects easy to reach?
- Does the employee change position regularly?
For organizations that want to better support their teams, ergonomics and remote work training can also help employees recognize risk factors and adjust their home workstation.
In Industrial Environments, Ergonomic Risks Take a Different Form
On a production line, in a warehouse or in a workshop, ergonomic demands are often much more visible.
One employee may have to pick up the same part several hundred times.
Another may have to bend repeatedly to reach materials.
A workstation may require employees to work with their arms above shoulder level.
A load may need to be moved manually because lifting equipment is too far away or inconvenient to use.
The problem is not necessarily that the employee is “working the wrong way.”
Sometimes, the workstation itself simply makes the right movement difficult.
This is where ergonomics becomes particularly important. Instead of constantly asking employees to adapt to the workstation, the goal is to determine how the workstation, equipment or work organization can be adapted to the people who actually use it.
Early Signs of an MSD That Should Not Be Ignored
An ergonomic problem often provides warning signs before it leads to a more significant injury.
Signs to watch for include:
- pain that returns during or after work;
- stiffness;
- unusual fatigue in a specific area of the body;
- decreased strength;
- numbness;
- reduced range of motion;
- discomfort that persists from one work shift to another.
A comment such as “my back always hurts when I work at this station” deserves attention.
Not necessarily because it means a serious injury is developing, but because it provides valuable information about how the work is actually being performed.
How Can Musculoskeletal Disorders Be Prevented at Work?
There is no universal solution.
Adding training or simply telling employees to “be careful” is not enough if the problem comes directly from the workstation design.
Depending on the situation, preventing MSDs may involve:
- redesigning a workstation;
- adjusting the height of a work surface;
- moving frequently used materials closer to the employee;
- selecting a more appropriate tool;
- using mechanical assistance for material handling;
- automating certain highly repetitive tasks;
- reviewing job rotation;
- modifying a work method;
- introducing more task variety;
- training employees and managers.
The most important step is to understand where the risk actually comes from before choosing a solution.
When a problem is already present or a workstation raises concerns, an MSD prevention consulting service can go beyond awareness and provide a concrete
