Ergonomics comes from two Greek words literally meaning the "rules of work." A modern translation of the word is the "science of work." Ergonomics can help you to "work smarter," whether you are actually at work or doing chores at home.

The ways in which we work can cause pain. Work that involves repetitive motions (doing the same movements every few seconds), awkward postures (extreme bending or twisting of a joint, especially if this posture is maintained), high muscle force, and tools that vibrate or dig into the body all can cause pain. Even working in cold temperatures can aggravate the body.

Pain due to fatigue and a build up of waste products in the muscles typically lasts a short time. Pain can also be chronic, often aggravated by work activity or hobbies such as cycling or knitting, and is sometimes called a cumulative trauma disorder (CTD). These "overuse injuries" can cause pain and may have their own medical diagnoses such as carpal tunnel syndrome, tendonitis, or bursitis. The good news is that ergonomics can be used to prevent or reduce these CTDs and the pain associated with physical work. Taking frequent breaks from the activity is helpful in reducing pain and preventing further aggravation while performing repetitive movements during work or leisure activities.

Ergonomics is used to design work methods or techniques, tools, equipment and workstations that match the capabilities and limitations of the human body. For example, you can reduce the number of repetitive movements you make by using power tools (eg, electric can opener, power screwdriver) and eliminate unnecessary handling. You can minimize awkward postures by adjusting the height and orientation of your workspace by using adjustable keyboards and chairs. Jobs in which you use high force, such as heavy lifting, can often be broken down into smaller loads or shared with a coworker's help. Employers can pad tools that vibrate and/or dig into the body, or you can wear anti-vibration gloves. Workers can manage cold temperatures by layering clothing and wearing clothes made from special fibers designed for cold weather. Many ergonomic solutions are low-tech and common sense, but others can be high-tech and utilize the services of a professional ergonomist.

By using ergonomics, we eliminate or reduce the extra wear and tear on our bodies that can cause work to be more difficult or painful. We decrease fatigue by using less energy to accomplish a task. In fact, the body's ability to sustain work is increased if blood circulation is increased and the build up of metabolic waste products is reduced — this means getting up and stretching and taking breaks. Short-term pain is then decreased and chronic pain may be reduced or eliminated by avoiding the overuse of the body that can result in cumulative trauma disorders. So, use ergonomics as a tool to help manage pain while accomplishing the tasks that you need to do.

Greg Worrell, PhD, CPE, is the manager and chief executive officer of Ergonomic Healthcare Equipment, LLC, and a health, ergonomics, and loss prevention consultant in Greeley, Colo. He is a certified professional ergonomist and has a doctorate in physiological kinesiology.