ERGONOMICS OF
POSTURE AND
MOVEMENTS
M.R. MPHOHONI
Awkward and Static Postures
Awkward Postures or non-neutral postures:
Awkward posture refers to positions of the body that deviate significantly from
the neutral position while performing work activities. When you are in an
awkward posture, muscles operate less efficiently and you expend more force
to complete the task.
Static Postures/Static Muscle Loading:
A Static posture or Static muscle loading refers to holding a posture such as
sitting, standing or sleeping for extended periods of time. Static postures affect
blood flow to various body parts.
Muscles at work
Muscle structure
Muscular contraction
Muscular force
Blood supply
Muscular activity produces force and movement.
There are two kinds of muscular activity:
Static
Dynamic
Static and dynamic muscular activity
during WORK
NB: Often task is partly static and partly
dynamic
Dynamic
Static
Postural work Rhythmic work
Muscle remains in a state of contraction Work tension and relaxation of a
for some time (strenuous) muscle follow each other rhythmically
Low energy consumption Higher energy consumption
Lowered Heart Rate Raised Heart Rate
Can be affected by poor or awkward Longer rest periods are often needed
posture during task execution/activity
Static muscle activity
During static muscle activity, the physical exertion of a
muscle occurs in a fixed position or posture, such as
sitting, standing or sleeping for a long time.
Note that the limbs are held in position by the various
muscle groups working together to counteract the force
of gravity, keeping you in the fixed position you want to
be in. These types of exertions put increased load or
forces on the muscles or tendons, which prevent the
flow of blood and contribute to fatigue (OSHA).
Blood flow brings nutrients to the muscles and carries
away waste products. Holding a muscle in contraction
causes waste products to build up and leads to fatigue.
Fatigue is considered a precursor to injury.
Static muscle activity
When it comes to musculoskeletal discomfort,
appropriate postures and equipment in the
workplace are crucial to reducing the risk.
However, even with the most suitable equipment
and neutral supported postures, musculoskeletal
discomfort and injury can, and likely will, occur if
postures are maintained for too long.
The time that a static posture can be maintained
before discomfort develops varies based on the
posture, muscular effort required to maintain
posture, associated loads and persons’ physical
condition.
Static muscle activity
An easy comparison is
how long you can
comfortably remain
seated at your
workstation vs how long
you can comfortably hold
yourself in the plank
position.
Both static postures but
with differing energy
requirements, active
muscle groups and load
How Can Static Postures Negatively Impact Our
Musculoskeletal Health?
NB: Static postures are not at all bad! They are a necessary part of our
functionality and it would not be practical, or safe, for us to be
constantly mobile.
It is not the posture that is the main issue when it comes to risks
associated with static postures, it is the frequency and duration that
these postures are maintained.
Static postures require continuous contraction of the muscles required to maintain a
certain position.
This continuous muscle contraction, or loading, in a fixed position results in reduce
blood flow in the muscles, meaning that waste products cannot be removed
effectively and oxygen and nutrients cannot be distributed efficiently.
This causes fatigue and discomfort in the musculoskeletal system,
which can contribute to adverse postures, aches and pains usually felt
after a long day at work!
Sitting and standing are the most common static workplace postures that
workers encounter, let us discuss their impact on our health separately.
Prolonged static sitting
According to the European Agency for Safety and Health at Work,
static sitting position becomes a prolonged sedentary behaviour if:
It is held for 2 hours continuously
It requires low energy consumption
It requires physical exertion of muscles to maintain the position.
Prolonged sitting is a feature of many roles, including those based
at service desks, control rooms, laboratories, production/packing
lines, air traffic control rooms, vehicles and offices.
As office tasks are more sedentary orientated and digitised, the
natural opportunity for posture changes decreases and the time
spent seated at the workstation increases.
The Impact of Prolonged Static Sitting
on Our Musculoskeletal Health
Low back issues
Sitting increases the pressure on the intervertebral discs in the lower back, as they are
being compressed from above and below. The level of pressure on the discs varies
based on seated position, ranging from 140% of standing pressure when seated upright
to 190% of standing pressure when leaning forward.
Prolonged sitting reduces the pumping action required to provide the discs with
nutrients and reduce degenerative changes.
Sitting also places increased loads on the back muscles and tendons and strains the
ligaments.
Sitting causes imbalances in our core stabilizer muscles due to the overuse of some
muscles, but low activation of others, e.g. The upper back muscles can weaken while the
chest muscles tighten; the abdominals can weaken while the lower back muscles tighten
and the glutes can weaken while the hamstrings and hip flexors tighten. These
imbalances can affect alignment, posture and cause pain in the lower back.
As prolonged static sitting is a sedentary behaviour characterized by low energy
consumption, it increases the risk that the energy demand for the back muscular system
is below what is required to maintain a healthy system. This low metabolic demand, with
reduced circulation can lead to stiffness, muscular degeneration and osteoporosis.
The Impact of Prolonged Static Sitting
on Our Musculoskeletal Health
Neck and shoulder discomfort
Adverse postures can increase strain on the muscles of the neck and
shoulders.
Prolonged adverse postures can increase pressure on the blood vessels,
reducing blood flow to the muscles and also the muscles of the arms,
increasing the risk of neck, shoulder and upper limb discomfort.
Lower limb discomfort
Prolonged sitting can increase the risk of lower limb discomfort, stiffness
on standing, swelling, tingling or pins and needles associated with reduced
blood flow.
Cardiovascular issues and Diabetes
Prolonged static sitting reduces the activities of some of our large muscle
groups, including the leg muscles, glutes and abdominals. This decrease in
activity can increase the concentration of fat in and around these muscles
and reduce our sensitivity to insulin. These factors can contribute to the
risk of developing cardiovascular disease and / or Type II diabetes.
Interventions to reduce
prolonged static sitting posture
It is recommended that to reduce the risks associated
with prolong static sitting, we should:
Aim to spend <50% of the day sitting
Avoid prolonged periods of sitting, moving from this
position every 20 – 30 minutes
Always get up and move around for at least 10 minutes if
you have been sitting for 2 hours
Aim for a maximum of 5 hours total sitting when at work
Alternate frequently at work between sitting, standing and
walking
Prolonged static standing
Prolonged standing can be defined as standing
for 1 hour continuously or standing for 4 hours
per day.
Prolonged standing is a feature of roles in the
industrial, educational, healthcare and services
sectors, where tasks are carried out in the
standing position due to workplace design, tasks
requirements or company culture.
The Impact of Prolonged Static
Standing on Musculoskeletal Health
Lower Limbs Issues
Due to the decreased blood flow associated with static postures,
more so to the lower limbs when standing, the effects can include:
Lower limb fatigue
Lower limb discomfort
Varicose veins
Swelling in legs and feet
Degenerative damage and joint pain to the lower limbs can occur due to
lack of mobilization of the joints.
Increased pressure on the lower limb joints from prolonged standing can
decrease lubrication and cushioning in the synovial joints, causing tears
to occur, resulting in pain when moving the limbs.
Prolonged standing can also result in plantar fasciitis, heel spurs, bunions
and corns, Achilles tendonitis.
The Impact of Prolonged Static
Standing on Musculoskeletal
Low Back Issues
Health
Prolonged standing can be associated with an increased curve in the
lower back due to the postural position of the pelvis. This puts pressure
on the muscles, discs, tendons and ligaments which can cause the low
back muscles to tighten.
Neck and Shoulder Discomfort
Similar to prolonged sitting, standing postures in the workplace can
incorporate adverse postures of the neck and shoulders.
Prolonged adverse postures can increase pressure on the blood
vessels, reducing blood flow to the muscles and also the muscles of the
arms, increasing the risk of neck, shoulder and upper limb discomfort.
Cardiovascular Issues
Prolonged static standing can cause blood to pool in the lower limbs,
due to reduced circulation and blood flow. This increases pressure on
the veins in the legs and increases oxidative stress and inflammation.
Interventions to reduce
prolonged static standing posture
If tasks must be completed in the standing position, ensure
that:
The flooring is suitable, eg wood, cork, carpet or rubber. If the flooring
is metal or concrete, add matting to the work area, such as anti-
fatigue matting.
Ensure you are wearing, or you provide, appropriate supportive
footwear.
Surfaces should be height adjustable to avoid over reaching
Workplace should be designed to reduce twisting and bending when
working in the standing position
Avoiding standing posture of more than 45 minutes duration
However, standing positions can be maintained for longer than 45
minutes, as long as they are dynamic (walking around) and not
fixed
Ergonomic principles for static postures
NB: Static standing is not the solution to static sitting and vice
versa. They are not opposites.
Ensure regular movement to allow the muscles to be activated and rested at
regular intervals during the day and to promote optimum blood flow and oxygen
supply to the muscles and other organs.
Avoid being too focused on our work tasks to remember to move regularly. We
have great intentions but do not often follow through.
Encourage frequent changes of posture: Downloading a break reminder app or a
productivity app on to your phone, or using an external productivity clock or timer
allows you to focus on your tasks with external reminders to break your focus from
the screen and tasks and encourage mobility and movement.
Physiological principles important to the ergonomics of posture &
movement:
Limit the energy expenditure in a task
Frequent breaks advisable
Mobility: Biomechanical Principles
These principles are important to the ergonomics of
posture and movement:
Joints must be in neutral position
Keep work close to the body
Avoid bending forward
A twisted trunk strains the back
Sudden movements & forces produce peak stresses
Alternate postures as well as movements
Limit the duration of any continuous muscular effort
Prevent muscular exhaustion
More frequent short breaks are better than a single long one
