Many lab tasks such as looking through microscopes, working in exhaust hoods, pipetting, and continuously looking down for bench tasks require repetitive movements and/or awkward posturing. Lack of leg room when sitting at counters or hoods can cause additional leaning and reaching. Although the essential job tasks often cannot change, you can develop personal strategies to improve comfort and health.
Below are some steps you can take to better fit the equipment to your body, improve your comfort and reduce your risk for injury while performing laboratory work. Links to product ideas and additional related information are provided. Product links do not imply endorsement.
Consider a free ergonomic evaluation of your specific environment.
Seating
- Take the time to adjust the seat depth and chair back height and tilt to maximize individual back support.
- Make sure your feet reach the floor, foot ring, or footrest comfortably. The stabilization of both feet makes it easier to sit back in a supported manner. Some lab chairs have adjustable foot rings—consider this feature when buying new chairs. For lower surfaces use office-style footrests. Some footrests have extended height adjustment (Safco Task Master Adjustable Footrest) for use with a counter height chair or stool.
- Be sure lab chairs have adequate height adjustment. Extended cylinder heights may provide additional adjustment that will help lab personnel comfortably reach/perform work at counter height.
- Move your body close to the work surface and then sit back. This technique will help avoid ‘perching’ on the edge of your chair. If your chair has a back angle adjustment, move it in to support your back.
- Select benches that include leg room under the surface.
Extended Standing
Standing all day for bench work, particularly on concrete/tile flooring, can cause body and muscle fatigue. Recommendations for extended periods of standing include:
- Take microbreaks (30-60 second break) about every 20-30 minutes to change body positions, rest muscles, and increase blood circulation.
- Use an anti-fatigue mat in areas where practical and safe.
- Wear proper footwear. Using shoe inserts, insoles, or orthotics may offer additional support and improve comfort. Remember, like shoes, they need to be replaced before they appear worn out.
- Use a footrest to alternate elevating each foot. This may be may be helpful in reducing static fatigue.
Microscope Station
- Be cognizant of neutral postures while working. Adjust your chair or microscope as needed to maintain an upright head position. Elevate, tilt, or move your microscope closer to the edge of the counter to avoid leaning forward, tilting your head up/down or rotating it to the side.
- Avoid leaning on the hard edges on the table - consider padding the front lip of microscope table (AliEdge) or using forearm pads. A simple, versatile solution is a variety of foam pads (Wedge-Ease). Be sure these supports do not cause your wrist to be bent or in an awkward position when focusing/adjusting the stage.
- Keep scopes repaired and clean.
- Spread microscope work throughout the day and between several people, if possible.
Pipetting
- Sit or stand close to your work at bench.
- Work at appropriate heights to minimize twisting of the neck and torso. Elevate your chair rather than reaching up to pipette.
- Keep your shoulders relaxed and elbows closer to your torso.
- Alternate hands or use both hands to pipette.
- Select a lightweight pipette sized for your hand. Hold the pipette with a relaxed grip and use minimal pressure while pipetting.
Hood Work
- Place work supplies as close as possible to your body to avoid awkward leaning/reaching positions while working. Consider turntables to rotate materials closer to the user. Be sure only essential materials are in the hood to avoid unnecessary reaching around clutter.
- Consider using lower-profile sample holders, solution containers, and waste receptacles to prevent awkward bending of the wrist, neck and shoulders. Reduced repetitive movement also means increased efficiency.
Other Recommendations
- Wear slightly snug gloves to reduce force on your hands and improve accuracy during fine manipulation. Wearing loose gloves during pipetting and other tasks makes manipulating small materials more forceful and difficult.
- Work with your shoulders relaxed and elbows close to the side of the body. Maintain a neutral wrist or straight wrist position.
- Rotate tasks throughout the workday and among other people, whenever possible. Take frequent microbreaks (30-60 seconds in duration) every 20-30 minutes to stretch, walk, sit and/or change body position.
- Avoid standing or sitting for long periods. Alternating between sitting and standing provides relief and recovery time for fatigued muscles.
- Take vision breaks during intensive computer and fine visual work. Approximately, every 20 minutes close the eyes and/or focus on something in the distance.