Ergonomics for Researchers: Optimizing your Workspace for Wellbeing
- SPRINT project
- Apr 11
- 5 min read
When considering ergonomics in a research setting, you might picture a comfortable chair, a height-adjustable desk, or an ergonomic keyboard. While these elements are important, ergonomics encompasses much more. It impacts not just physical health but also productivity, efficiency, and mental well-being (Osita et al., 2024; Reznik et al, 2022).
~Ergonomics: the scientific discipline concerned with the understanding of interactions among humans and other elements of a system (International Ergonomics Association). Or more simply put, the understanding of efficiency of humans in a work environment.~
Cognitive Ergonomics: Balancing Mental Load
Ergonomics isn’t just about physical comfort. Cognitive ergonomics focuses on making mental tasks easier by streamlining how you process information and manage tasks (Koirala and Maharjan, 2022). An organized, distraction-free environment supports concentration and mental clarity, reducing fatigue (Koirala and Maharjan, 2022). In the realm of research, this could look like:
using two monitors to keep track of information,
using EndNote or other library applications to store and manage resources,
customizing statistical analysis with automated scripts to reduce repetitive tasks or
using the pomodoro method to regulate focus.
Remember to make the technology work for you.
Why does this matter, especially for researchers?
Research often involves long periods of sitting, usually while working on a computer. This sedentary lifestyle can lead to issues like back pain, eye strain, and mental fatigue. Remote work can make these challenges even harder, blurring the lines between professional and personal life and increasing stress levels. As well, optimizing the human-computer interface can reduce cognitive load and support job satisfaction. To truly support researchers’ well-being, ergonomics needs to be approached holistically.
The essentials of ergonomic research spaces
Creating a comfortable, efficient workspace goes beyond just furniture. A well-designed setup considers how environmental factors, technology use, and mental comfort intertwine. Here are the main elements to consider.
Workspace design: Thoughtful office layouts and quality furniture significantly influence comfort and productivity (Osita et al., 2024; Ellison, 2012). The key is to arrange the desk to promote natural movement and support.
Environmental factors: lighting, ventilation, noise and temperature all directly impact your physical comfort and mental well-being (Osita et al., 2024;Adiga, 2023). Too much glare or noise can quickly drain your focus.
Technology use: Long hours in front of a screen can strain your eyes and neck if your setup isn’t optimized (Osita et al., 2024; Ellison, 2012). Positioning your monitor at eye level and using adjustable equipment can make a huge difference.
Technology as a tool: Technology can make our work much easier but when used incorrectly can increase cognitive load. Make sure to use tools that make your life easier with intuitive models and enabling adaptive learning (Gaines and Monk, 2015)
Physical and mental comfort. A truly ergonomic setup addresses both physical discomfort and psychological stress, ensuring that your workspace is a positive environment where you can focus and thrive (Osita et al., 2024)
Movement matters: sitting for extended periods can cause muscle and joint problems. Regular breaks and varying your position throughout the day help maintain circulation and rescue fatigue (Ellison, 2012).
Remote work realities: working from home can lead to isolated and blurred boundaries between work and relaxation, impacting mental well-being (Reznik et al., 2022). Creating a designated workspace helps establish a clear division.
Physical and Cognitive Ergonomics: Striking a Balance
Perfect ergonomics is unattainable – finding a setup that works for your specific needs is more realistic (Buckle, 2011). Combine physical and mental comfort to create a workspace where you can stay productive without straining your body and mind.
Looking ahead: Innovations in Ergonomics.
The future might see sensors that track physical and cognitive load, helping to fine-tune your set-up (Mehta, 2016). Balancing physical tasks with mental engagement could help prevent monotony and strain (Mehta, 2016). Incorporating emotional well-being into ergonomics can enhance both job satisfaction and productivity (Grosjean).
Practical Tips for Enhance Your Setup
Choose an adjustable chair that supports your lower back (Ellison, 2012).
Keep your screen at eye level to reduce neck strain (Ellison, 2012)
Maintain a neutral wrist position when typing (Ellison, 2012)
Take short, frequent breaks to stretch every 30 minutes (Ellison, 2012)
Alternate between sitting and standing to support circulation (Ellison, 2012).
Use proper lighting to minimize glare (Ellison, 2012)
Arrange screens perpendicular to windows to avoid reflections (Ellison, 2012)
Create a specific workspace at home to maintain a work-life balance (Reznik et al., 2022)
Stay connected with colleagues through virtual meetings to reduce isolation (Reznik et al., 2022)
Prioritize mental health with remote work resources (Reznik et al., 2022)
Keep a consistent routine to reduce cognitive fatigue (Lee et al., 2024).
Customize your workspace with personal touches to boost morale and comfort.
Maintain a clean and organized workspace to reduce distractions.
Integrate stress-relief activities, such as brief mindfulness exercises, into your routine.
Ensure your feet are flat on the floor or use a footrest to maintain optimal posture.
Use simple digital tools and procedures, when possible, to reduce cognitive load.
Implement reminders, and checklists and keep key information in an easy-to-access area. (Grosjean and Van de Weert, 2004)
You can also see some of these in our visual tool!
Final Thoughts
Ergonomics in research settings isn’t just about preventing discomfort. It’s about fostering an environment where you can feel good, think clearly, and work efficiently. Investing time in optimizing your setup can pay off by boosting well-being and performance in the long run. Let us know in the comments what you’ve implemented in your workspace.
For more blogs to improve well-being, check out:
Nature as Self-Care
Written by Sydney Claxton
References
Adiga, U., 2023. Enhancing occupational health and ergonomics for optimal workplace well-being: a review. International Journal of Chemical and Biochemical Sciences, 24(4), pp.157-164.
Buckle, P., 2011. ‘The perfect is the enemy of the good’–ergonomics research and practice. Institute of Ergonomics and Human Factors Annual Lecture 2010. Ergonomics, 54(1), pp.1-11.
Ellison, J.K., 2012. Ergonomics for telecommuters. Professional Safety, 57(6), pp.86-90.
Gaines, B.R. and Monk, A.F., 2015. Cognitive ergonomics: Understanding, learning, and designing human-computer interaction. Academic Press.
Grosjean, V. and Ribert-Van De Weerdt, C., 2004, September. Emotions at the work place: from cognitive ergonomics to well-being ergonomics. In Proceedings of the 12th European Conference on Cognitive Ergonomics, York, UK (pp. 12-15).
Koirala, R. and Maharjan, K., 2022. Cognitive ergonomics on employee wellbeing: a literature review. The Journal of Economic Concerns, 13(1), pp.93-106.
Lee, J., Lin, J.H., Bao, S.S. and Robertson, M.M., 2024. Work from home: Facilitators for an effective ergonomic work system. Applied Ergonomics, 118, p.104276.
Mehta, R.K., 2016. Integrating physical and cognitive ergonomics. IIE Transactions on Occupational Ergonomics and Human Factors, 4(2-3), pp.83-87.
Osita, F.C., Chukwuemeka-Onuzulike, N.F., Olayinka, H.O. and Onyeizugbe, C.U., 2024. Ergonomic factors and performance of academics in public universities in Nigeria. Annals of Management and Organization Research, 6(2), pp.139-151.
Reznik, J., Hungerford, C., Kornhaber, R. and Cleary, M., 2022. Home-based work and ergonomics: Physical and psychosocial considerations. Issues in Mental Health Nursing, 43(10), pp.975-979.
What is ergonomics (HFE)?. What Is Ergonomics (HFE)? | International Ergonomics Association. (n.d.). https://iea.cc/about/what-is-ergonomics/
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