Ergonomics at Your Desk, Counter or Driver's Seat

Maybe you work at a desk, or from a kitchen table at home. Maybe you stand at a till or a counter all day, or you drive a taxi, truck or delivery bike for long hours. Whatever your work, if your body aches by the end of the shift, the way your space is set up may be part of the problem. This is common, and simple, cheap changes can help a lot.

What is happening

Ergonomics means fitting the work to the person, not forcing the person to fit the work. When a screen is too low, a chair gives no support, a counter is the wrong height or a seat is too far from the pedals, the body holds awkward positions for hours. Over time this strains muscles, tendons and joints, leading to back and neck pain, sore wrists, headaches and tiredness.

Sitting still for long periods is a problem in itself, as is standing still in one spot. The body needs change. Stress adds to it: tight deadlines, targets and difficult customers make people tense up and skip breaks.

In South Africa, employers have a legal duty under the Occupational Health and Safety Act to provide a safe workplace, and ergonomics regulations set out duties to assess and reduce these risks. Work-related injuries and conditions can also be reported for compensation under COIDA.

Signs to notice

• Neck, shoulder or lower back pain that is worse at the end of the day
• Tingling, numbness or pain in the wrists or fingers
• Eye strain or headaches after screen work
• Sore feet, legs or back from standing
• Stiffness when you get out of the car or taxi

30-second self-check

Answer yes or no:

• Do you work for more than an hour at a time without changing position?
• Is your screen below eye level, or do you work on a laptop without a stand?
• Do you work from a bed, couch or a chair with no back support?
• Do you stand on a hard floor for most of your shift?
• Do you drive for more than two hours a day?
• Do you have wrist, neck or back pain linked to work?
• Do you skip breaks because of workload or targets?

0-1 yes: Your set-up is working reasonably well. Keep taking breaks.
2-3 yes: A few adjustments to your set-up and routine could make a real difference.
4 or more yes: Your work set-up is likely contributing to strain. Make changes now and raise it with your employer.

What you can do next

• Today: At a desk, sit with your back supported, feet flat, and the top of the screen at eye level. Use a box or books to raise a laptop, and a cheap separate keyboard and mouse if you can.
• This week: Build in a movement break every 30 to 60 minutes: stand, stretch, walk to get water. For standing work, shift your weight, use a footrest or a low box, and wear supportive shoes. A rubber mat helps on hard floors.
• This month: For drivers, move the seat so your knees are slightly bent at the pedals and your wrists reach the top of the wheel. Add a rolled towel behind your lower back. Stretch at every stop.
• Talk to your employer: Ask whether an ergonomic assessment can be done. Many adjustments cost little.
• At home: Avoid working in bed. A kitchen chair with a cushion and a raised screen is better than a soft couch.

Your tool

Ergonomic Risk Check - answer a few questions about your desk, counter or driver's seat and get a set of specific, low-cost changes to try.

When to get professional help

See a doctor or physiotherapist if pain lasts more than two weeks, disturbs your sleep or needs painkillers most days. See a doctor soon if you wake at night with numbness or pins and needles in your hand, or drop things. See a doctor today for new weakness in an arm or leg. Call Ambulance 10177 or 112 from a mobile if sudden weakness or numbness comes with face drooping or slurred speech (signs of a stroke), or if you have chest pain.
Who can help: occupational therapist, physiotherapist, biokineticist, doctor

Getting help in South Africa

Occupational therapists specialise in assessing work set-ups and tasks, and physiotherapists treat the resulting pain. Many workplaces have an occupational health nurse or health and safety representative you can speak to. If a condition is caused by your work, ask your employer to report it under COIDA. Public clinics can assess pain and refer you on.