In today’s working world, more Canadians are spending long hours sitting at desks, using computers, and participating in virtual meetings. Whether you’re working from home, in a traditional office, or a hybrid of both, one thing remains essential: office ergonomics. As Occupational Therapists (OTs), we often see the negative effects of poor workstation setup and are passionate about helping individuals and organizations design spaces that support both physical health and productivity.
What is Office Ergonomics?
Office ergonomics is the science of tailoring a workspace to suit the worker, rather than making the worker adapt to the space. This includes how your desk, chair, computer, keyboard, mouse, and lighting are set up. Good ergonomics aims to reduce strain, prevent injury, and create an environment that promotes comfort and efficiency.
According to the Canadian Centre for Occupational Health and Safety (CCOHS), improper workstation setups can lead to musculoskeletal disorders (MSDs), fatigue, eye strain, and even increased stress. These conditions affect not just physical health, but also job satisfaction and overall performance.
Common Physical Impacts of Poor Ergonomics
As OTs, we often assess clients who present with the following symptoms, many of which are linked to ergonomic issues:
- Neck and shoulder pain: Often caused by a monitor that is too low or too high.
- Back pain: Commonly due to poor lumbar support or a non-adjustable chair.
- Wrist and hand strain: Frequently seen in those using improper keyboard or mouse placement.
- Eye strain and headaches: Caused by poor lighting or glare from screens.
If these symptoms are ignored, they can evolve into chronic issues that affect a person’s ability to work and enjoy life outside of work.
Productivity and Mental Wellbeing
Ergonomics isn’t just about avoiding pain. It’s also about enhancing productivity and supporting mental health. A well-designed workstation allows for better posture, improved concentration, and reduced fatigue. When you’re not distracted by discomfort, you can focus better, complete tasks more efficiently, and experience less burnout.
A Canadian study from the Institute for Work & Health found that ergonomic interventions in the workplace led to reduced absenteeism and improved employee satisfaction. As OTs, we consider both the physical and cognitive demands of work, helping people stay engaged and productive.
Key Components of an Ergonomic Workstation
Here are some important factors to consider when setting up an ergonomic office space:
- Chair
- Should be adjustable in height.
- Provide lumbar support.
- Have appropriate adjustable arm support.
- Allow feet to rest flat on the floor or on a footrest.
- Desk and Surface Height
- Make sure your forearms are parallel to the floor while typing, with your wrists in a neutral position.
- Desk height should support a 90-degree angle at the elbows (roughly)
- Monitor Placement
- Position the top of the screen at or slightly below eye level.
- Place the monitor approximately an arm’s length away.
- Slight screen angle to maintain consistent visual distance.
- Keyboard and Mouse
- Keep wrists in a neutral position.
- Use an ergonomic keyboard or mouse if needed.
- Encourage load/task splitting and bilateral hand use.
- Lighting
- Avoid screen glare.
- Ensure the room is well-lit with natural or adjustable lighting.
- Avoid florescent lights.
- Movement and Breaks
- Take microbreaks every 30 minutes.
- Incorporate stretching or posture changes into the day.
- Move between sitting and standing if possible.
Tips from an Occupational Therapist
As OTs, we don’t just make recommendations, we assess the full picture, including your job demands, work environment, and even your habits. Here are a few evidence-based tips:
- Start with what you have. Many people assume you need to buy expensive furniture, but small changes can make a big difference, like using a stack of books to raise your monitor or placing a cushion for lumbar support.
- Be aware of posture. Slouching, craning your neck forward, or resting your wrists on the edge of the desk can all contribute to injury.
- Set reminders to move. Use a timer or app to remind yourself to stretch, stand, or take a walk.
- Request a workplace assessment. Many Canadian employers are open to occupational therapy consultations to support staff. Some health insurance plans may also cover these services.
Ergonomics at Home
With many Canadians still working from home post-pandemic, home offices have become the new norm. However, many makeshift home setups, working from the couch or kitchen table, are far from ergonomic.
An OT can help you set up a home workstation that fits your space and your body, even on a tight budget. Proper lighting, supportive seating, and a dedicated work area can all boost both health and productivity.
Final Thoughts
Office ergonomics is not just a “nice-to-have”, it’s a necessity. As Occupational Therapists, we see every day how small changes in workstation design can lead to big improvements in comfort, focus, and wellbeing.
Whether you’re an employer looking to support your staff or an individual seeking to improve your own workspace, consider connecting with an OT for guidance. Your body, and your brain, will thank you.
Frequently Asked Questions About Office Ergonomics in Burlington
1. What is an ergonomic assessment, and how can it help me?
An ergonomic assessment is a professional evaluation of your workspace setup to ensure it supports proper posture, reduces strain, and prevents injury. In Burlington, our Occupational Therapists offer personalized assessments to help you create a safe and productive environment—whether at home or in the office.
2. Why is office ergonomics important for people working from home in Canada?
With many Canadians now working remotely, poor home office setups are leading to increased reports of back pain, neck strain, and fatigue. Office ergonomics helps prevent these issues by improving workstation layout, promoting movement, and enhancing comfort. A proper setup leads to better focus and fewer long-term health problems.
3. Can an Occupational Therapist help with my home office setup in Burlington?
Yes! Our Burlington-based Occupational Therapists are trained to assess both traditional and home workspaces. We offer practical, affordable solutions—even for small or shared spaces—to help you work safely and comfortably from home.
4. What are the most common signs that my workstation is causing problems?
If you’re experiencing neck or back pain, wrist or hand discomfort, frequent headaches, or eye strain, your workstation setup may be the cause. These are common signs of poor office ergonomics, and they shouldn’t be ignored.
5. Are ergonomic assessments covered by insurance in Ontario?
Many extended health benefits plans in Ontario cover Occupational Therapy services, including ergonomic assessments. We recommend checking with your provider. If you’re in Burlington, our team can also assist with insurance documentation.
6. How often should I review or update my ergonomic setup?
It’s a good idea to reassess your workstation anytime you change roles, locations, or begin experiencing discomfort. Regular ergonomic check-ins—especially after transitioning to remote work—can prevent injuries and boost productivity.
7. Do you offer workplace ergonomic services for Burlington-area businesses?
Absolutely. We partner with Burlington employers to provide on-site or virtual ergonomic assessments, staff workshops, and return-to-work planning. Investing in workplace ergonomics improves employee well-being, reduces absenteeism, and boosts overall performance.
Resources
- Canadian Centre for Occupational Health and Safety (www.ccohs.ca)
- Institute for Work & Health (www.iwh.on.ca)
- Canadian Association of Occupational Therapists (www.caot.ca)
If you’re experiencing discomfort or want to improve your workday, don’t wait until pain becomes a problem. Reach out to an Occupational Therapist for an ergonomic assessment today.
Lori Desjardine, Occupational Therapist
