The Case for Ergonomics: Why Your Workspace Matters

Introduction

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Since graduating in 2011, I’ve been living the classic software and research engineer lifestyle: glued to a desk, endlessly typing and clicking away on my devices. Time flies, it feels like just yesterday I started, but here we are, and I’m wondering, does this make me ancient? Aside from meetings, coffee breaks, and the occasional “nature calls” moment, my daily movement level rivals that of a particularly lazy housecat.

Back in 2015, I first came across the concept of ergonomics and learned about the risks of having a poorly adapted work setup. I also discovered the various ways to minimize the chances of injury while improving efficiency. Even though I wasn’t experiencing any discomfort and was happy with my setup, my curiosity led me down the rabbit hole of exploring ergonomics further.

This series of articles takes a deep dive into different aspects of ergonomics, with a particular focus on keyboards and mice. Originally, it was meant to be a single article, but it turned out so lengthy that I decided to break it into smaller pieces, making it easier for you to explore the topics that interest you most. This series of articles focuses on two main concerns. First, the health aspect: how to prevent serious issues, like the need for surgery, later in life. Second, how embracing an ergonomic setup can boost our efficiency and productivity in everyday tasks.

This article will explore the risks associated with a traditional workspace setup, like Repetitive Strain Injuries, and explain why it’s important to take steps to prevent them.

Repetitive Strain Injury (RSI)

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Definition

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Repetitive Strain Injury (RSI) is a group of conditions caused by repetitive movements, overuse, or maintaining awkward positions for extended periods. It primarily affects muscles, tendons, and nerves, leading to symptoms like pain, tingling, stiffness, and weakness. Common among those who work with keyboards and mice, RSI can significantly impact daily life if not addressed early.

One of the most well-known injuries is Carpal Tunnel Syndrome (CTS), a condition caused by pressure on the median nerve as it travels through the carpal tunnel in the wrist. This pressure can lead to symptoms such as numbness, tingling, weakness, or pain in the hand and fingers.

A Universal Workplace Challenge

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Repetitive Strain Injuries are a concern across various professions (Citation: U.S. Bureau of Labor Statistics, 2020 U.S. Bureau of Labor Statistics(2020). Retrieved from https://www.bls.gov/iif/factsheets/msds.htm ). Retail and service workers, such as cashiers and meat packers, often face risks due to repetitive scanning or packing tasks. Similarly, manual laborers and industrial workers, including those in construction, carpentry, or assembly lines, are at risk from frequent use of hand tools and forceful tasks. Healthcare professionals like sonographers, dentists, and surgeons also experience high rates of RSI, particularly carpal tunnel syndrome, due to sustained awkward wrist postures and repetitive motions.

Numbers are better than words: in 2021, 9% of U.S. adults aged 18 and over reported repetitive strain injuries within the past three months (Citation: Garnett, Elgaddal & al., 2023 Garnett, M., Elgaddal, N. & Spencer, M. (2023). Repetitive Strain Injuries in Adults in the Past 3 Months: United States, 2021. National Health Statistics Reports(189). 1–10. ).

While RSI affects a wide range of professions, office workers face unique challenges. Let’s dive deeper into the specific risks posed by prolonged computer use.

Computer Use in the Workplace

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Now, let’s shift our attention to office workers, those with sedentary jobs spent primarily at a computer. The prolonged use of keyboards, mice, and monitors can lead to several common RSIs, including:

• Carpal Tunnel Syndrome, often caused by repetitive wrist movements, poor posture, or extended periods of typing.
• Tendonitis in the wrist or forearm, stemming from continuous typing or mouse usage.
• Tenosynovitis, a condition linked to repetitive scrolling or gripping motions, resulting in inflammation of the tendons in the wrist or fingers.
• Neck and Shoulder Strain, frequently brought on by poor desk posture, non-ergonomic monitor positioning, or long hours at the computer.

Although repetitive strain injuries (RSIs) are less common among office workers, it’s still not surprising for computer users to experience these injuries. On average, employees make about 2,000 keystrokes per hour while using a computer, along with approximately 600 mouse clicks per hour (Citation: Taylor, 2007 Taylor, K. (2007). An analysis of computer use across 95 organisations in Europe, North America and Australasia. Wellnomics, Christchurch, New Zealand. ). In some cases, this can increase to as many as 9,000 keystrokes per hour (Citation: Stenberg, 2015 Stenberg, D.(2015). Retrieved from https://daniel.haxx.se/blog/2015/08/19/one-year-and-6-76-million-key-presses-later/ ).

While there are many contradicting articles on the subjects, several articles found a relationship between mouse use duration and the development of hand-arm symptoms (Citation: Andersen, Thomsen & al., 2003 Andersen, J., Thomsen, J., Overgaard, E., Lassen, C., Brandt, L., Vilstrup, I., Kryger, A. & Mikkelsen, S. (2003). Computer Use and Carpal Tunnel SyndromeA 1-Year Follow-up Study. JAMA, 289(22). 2963–2969. https://doi.org/10.1001/jama.289.22.2963 ; Citation: IJmker, Huysmans & al., 2007 IJmker, S., Huysmans, M., Blatter, B., Beek, A., Mechelen, W. & Bongers, P. (2007). Should office workers spend fewer hours at their computer? A systematic review of the literature. Occupational and Environmental Medicine, 64(4). 211–222. https://doi.org/10.1136/oem.2006.026468 ). Other studies also linked the mouse use to an increased risk of moderate-to-severe pain in the neck and right shoulder (Citation: Cook, Burgess-Limerick & al., 2000 Cook, C., Burgess-Limerick, R. & Chang, S. (2000). The prevalence of neck and upper extremity musculoskeletal symptoms in computer mouse users. International Journal of Industrial Ergonomics, 26(3). 347–356. https://doi.org/10.1016/S0169-8141(00)00010-X ; Citation: Brandt, Andersen & al., 2004 Brandt, L., Andersen, J., Lassen, C., Kryger, A., Overgaard, E., Vilstrup, I. & Mikkelsen, S. (2004). Neck and shoulder symptoms and disorders among Danish computer workers. Scandinavian Journal of Work, Environment & Health, 30(5). 399–409. https://doi.org/10.5271/sjweh.828 ).

Costly injuries

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RSIs, particularly Carpal Tunnel Syndrome, impose significant economic and personal costs. In the United States, while the data is older, a study estimated between 400,000 and 500,000 carpal tunnel release surgeries were performed annually back in 1995 (Citation: Palmer & Hanrahan, 1995 Palmer, D. & Hanrahan, L. (1995). Social and economic costs of carpal tunnel surgery. Instructional Course Lectures, 44. 167–172. ). The economic impact of this condition is estimated to exceed $2 billion annually. Recovery times post-surgery vary based on job demands. The average time to return to work is between 25 and 46 days (Citation: Outpatient Surgery Magazine, 2024 Outpatient Surgery Magazine(2024). Retrieved from https://www.aorn.org/outpatient-surgery/article/june-6--2024 ). In France, in 2022, 124,000 surgeries were performed for carpal tunnel syndrome, making it the second most recognized occupational disease (Citation: Sante Publique France, 2024 Sante Publique France(2024). Retrieved from https://www.santepubliquefrance.fr/maladies-et-traumatismes/maladies-liees-au-travail/troubles-musculo-squelettiques/donnees/syndrome-du-canal-carpien ).

Beyond surgery and lost workdays, RSIs can lead to chronic pain, reduced quality of life, and long-term disability. Implementing preventive measures, such as using an ergonomic setup, is crucial to mitigate these substantial costs.

The Long-Term Benefits of Ergonomic Improvement

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Ergonomic improvements offer lasting benefits at every level. For individuals, they help prevent health issues like repetitive strain injuries and chronic pain, reducing the risk of disability and improving quality of life. A comfortable, well-designed workspace also boosts efficiency and eliminates unnecessary healthcare costs.

For employers, the advantages are clear: healthier employees mean higher productivity, fewer sick days, and lower turnover. When workers feel valued and cared for, they’re more likely to stay, reducing hiring and training expenses.

On a societal level, better workplace ergonomics lead to fewer injuries and illnesses, easing the burden on healthcare systems and lowering overall healthcare costs. A healthier workforce ultimately benefits everyone, fueling economic growth and improving collective well-being.

Conclusion

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What can we do to avoid the need for surgery by the age of 50? The answer lies in optimizing how we use our devices. The good news is that these improvements don’t just prevent long-term injury, they can also make us more efficient and productive. This is what led me, in late 2015, to dive deep into the world of keyboard layouts, ergonomic keyboards, and related topics. In this series of articles, I’ll share a condensed version of the key insights I’ve gathered on this journey. First stop, Touch Typing!

Related Reading

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Here are several insightful blog posts where software engineers share their experiences with RSI and the strategies they’ve employed to address this challenge:

• My Journey with RSI (as a Software Engineer) by Maxence Poutord. Maxence shares his experience with RSI and the ergonomic changes that helped him manage pain and keep coding comfortably.
• How I Have Staved Off Repetitive Stress Injury as a Software Developer (So Far) by Kyle Nazario. Kyle outlines the steps he’s taken to prevent RSI, sharing practical advice from his personal journey.
• How I Stopped the RSI Pain That Almost Destroyed My Programming Career by Itamar Turner-Trauring. Itamar recounts how severe RSI almost derailed his career and explains the adjustments he made to recover and thrive.
• Beating Programmer’s RSI by Julie Ng. Julie provides practical tips and unconventional treatments she found effective in combating RSI pain.
• How RSI Made Me a Better Developer by Aidan Scannell. Aidan reflects on how dealing with RSI not only improved his health but also made him more deliberate and efficient in his work.
• Managing a Repetitive Stress Injury (RSI) as a Web Developer by Page Wood. Page shares their journey of managing RSI and the changes they made to stay productive while minimizing pain.

Bibliography

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