ToolBox of Ergonomics

Deepankar Dass
4 min readMay 10, 2021

Whenever we are on a road trip, it is necessary to carry a toolbox. Similarly, in the journey of life, the mantra of staying fit even while working is carrying the toolbox of ergonomics with you. The importance of this field is well explained in the previous articles. Click the link to reach the page There are certain tools that are essential in the day-to-day life of an individual. To put a mark on, below are the tools of ergonomics.

What are essesntials in ergonomics?
Photo by Susan Holt Simpson on Unsplash

Sit-Stand Desk

It is not always advised to sit all the time on your chair and work for yourself. Sitting all day long is not at all helpful. The sit-stand desk is something that can work upon your body. You can do some of your work while sitting and then some by standing. What do we need for this? A two-in-one table or a fully adjustable setup can allow you to work in both the setups, standing as well as sitting. Check out the link to understand different working setups

Sit stand desk to prevent back pain.

Give up your old routine

If you are not satisfied with your ongoing routine, you need to make some changes to it. Enough work means enough money. But what we do not see is Enough work means not enough sleep. There are many people who in the race of success forget the improvement of their health. For every individual, it is important to take 8 hours of sleep regularly. If your schedule doesn’t have that, then you need to augment it immediately. In the rush of earning, people skip their meals. Do not skip your meals as they provide a lethargic and unhealthy lifestyle. It is important to have a light breakfast then a launch, an evening snack after it, and then a full-fleshed dinner. Try to take a minimum of 15 minutes to break after every 1 to 2 hours to keep yourself fresh. It also increases concentration while working.

Best sleeping postures and sleep hygiene.
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Work upon your posture

The way you work, the way you sit, is something that earns point in living life. People complain of back pain, headaches, shoulder pain, cervical issues, and weight gain. They probably have their own reasons in their mind. But let me tell you, these issues are arising from your posture. Yes, your uncomfortable posture gives you enough pain. For this, you need to give your neck and back comfortable support. Try to follow the Rule of 90 degrees mentioned in previous articles.

How to sit correctly to avoid back pain and other lifestyle disorders.
Photo by Jade Aucamp on Unsplash

Stay Away from bad habits

Everyone has their own definition of bad habits. Any harmful activity done repeatedly by an individual is termed a bad habit. In terms of ergonomics, here are some of the bad habits which need to be eliminated as soon as possible.

● Abrupt sleep cycle: No proper deep sleep. No scheduled timings for sleeping.

● Diet: people taking food rich in cholesterol make them lazy and in return give them several heart diseases.

● Sitting in one position for the whole day to complete the tasks given.

● No physical exercises leading to joint problems at an early stage, musculoskeletal disorders.

Reassess your workspace

Your workspace is the root cause of your pain and diseases you may suffer later. So to avoid several physical pain, it is necessary for you to reassess your workspace. What all is to be considered? Now, several things are to be taken into account for sure. They are:

● Your eye and your computer screen should be on the same level.

● Your back and neck should get proper support.

● Your Keyboard and your elbows should stay in the same line.

● Your feet should rest on the floor.

● Try to have a fully adjustable working setup to avoid muscle hypertrophy and pain.

How to setup your workstation ergonomically?
Photo by XPS on Unsplash

Stretch Up

Stretching exercises are beneficial. They can be done before and after and in between the work. It helps in relaxing the muscles. Other exercises and walking may also help the person to get relief from some of the stress.

Stretching is best medicine to prevent workplace injuries like neck or back pain
Photo by Katee Lue on Unsplash


These are some of the armamentaria which make up the complete toolbox of ergonomics. Considering these points will definitely decrease your mental and physical health issues. The best part is, they do not need any major investments and have great returns. For more such knowledge, stay tuned.



Deepankar Dass

Physio turned Dr.Ergo — Husband of a loving wife, a father, an Ergonomic Consultant & an Author.