When you get into your car, what’s the first thing you do? Perhaps you are the sole owner/operator of that vehicle and can just slide in, fasten your seatbelt, and take off. If you share a vehicle, driving away may take a few extra steps. My wife and I sometimes share vehicles, so I know when she has to take mine to work or to run an errand. I can tell right away if my wife was the last to drive my car because my knees are pressed up against the steering wheel the moment I get in. I have to slide the seat away from the dashboard and recline the backrest. I am a bit taller too, so I have to move the entire seat down, otherwise my head would be jammed up against the top of the headliner. Once I make it more comfortable, only then can I adjust the mirrors to ensure that I can safely see around the vehicle. Now my legs are at the correct distance from the pedals to ensure smooth transition from brake to accelerator. My arms are at the perfect distance from the steering wheel and the cup holder which has my essential jug of coffee. Most importantly, the seat belt comes over my shoulder and across my chest at an angle that ensures I am secure while not being strangled by the belt. A lot goes into ensuring smooth and safe operations of the vehicle, all stemming from that initial adjustment of the seat. The same goes for the lab. Whether you are sitting at a low desk or at an elevated workbench, you should adjust your chair height and recline. This important initial step can make or break the ergonomic setup of your workstation.
When I work at a shared bench or workspace, I first like to adjust the height of the chair. This ensures that my legs are positioned properly, with my knees at 90° angles with feet flat on the floor or on a footrest. I make sure that the height of the chair is not too high so that I have to jump into the seat or risk twisting an ankle when I get down from a taller task chair. A proper chair height in relation to the desk or bench also makes sure that my body is aligned properly with my workbench. My knees aren’t slamming into the bench, and my arms are at the correct height in line with the keyboard, also forming 90° angles from my body. Now that my body is positioned properly, I can ensure that my monitor is at the correct height with my head aligned with the top of the monitor. I reposition the mouse and keyboard, so they are at the correct distance from my body, and that I am not overreaching to type. Don’t forget the wrist rest – relieving the pressure on the base of the wrist is key in preventing carpal tunnel syndrome. In addition, if you use the angle-adjusting stands at the back of the keyboard, wrist rests are a must to straighten your wrists. Another great tool to avoid ergonomic complications is the 20-20-20 rule, which helps reduce digital eye strain. Many of us in the lab industry are looking at computer screens for much of the day. The 20-20-20 rule teaches us that every 20 minutes, we should shift our gaze away from our monitors and look at an object at least 20 feet away for 20 seconds.
Shared workstations are common in the lab and in some office spaces as well, and these ergonomics tips can apply to both areas. Of course everyone has their favorite chair in the lab. It’s never good to see someone getting upset because someone stole “their chair” or changed the height of “their chair”. That’s what people are supposed to do. We should be encouraging individuals to adjust their workstation to make it more ergonomically efficient for them. Everyone should take a few minutes when we arrive in the lab or office to set themselves up appropriately.
You may be wondering what else you can do to help ensure ergonomic safety in your workplace. If your lab is CAP-accredited, you should follow the general checklist item GEN.77200. This standard states that there must be a written ergonomics program to help prevent muscular skeletal disorders in the workplace through prevention and engineering controls. So just having a policy isn’t good enough, you need to show that you’re actively participating in ergonomic evaluations and recommendations as well as implementing the appropriate corrective actions from your findings. We all know the lab environment is a dynamic one, one that’s constantly changing. So, your ergonomics evaluations might become outdated quickly. It’s great practice to include an ergonomics section in your lab safety audit and to use it regularly. This will ensure that your workstations and lab environment are checked annually for any areas of opportunity.
Of course, there’s much more to ergonomics than just adjusting your chair or computer. It’s the same as with your car- there’s more to driving than simply adjusting your seat. If you can’t see the vehicles around you or can’t reach the pedals fast enough, the consequences of those errors could be an accident which is immediate and can happen in the blink of an eye. Years of stretching, bending, or sitting improperly will take a toll on the body that might not be realized in the moment. We won’t see the aftereffects until it’s too late. In the fast-paced world we live in, we sometimes forget about taking a moment to ensure our safety at work, but we should. It’s difficult to operate your vehicle if you’re uncomfortable and can’t reach the pedals, but you are likely to adjust your seat before you start driving. Take that moment to think about good ergonomics before you slide into the driver’s seat at work.

-Jason P. Nagy, PhD, MLS(ASCP)CM is a Lab Safety Coordinator for Sentara Healthcare, a hospital system with laboratories throughout Virginia and North Carolina. He is an experienced Technical Specialist with a background in biotechnology, molecular biology, clinical labs, and most recently, a focus in laboratory safety.
