Laboratory Safety Ergonomics for the Prevention of Muscoskeletal Disorders.

Creating a healthy and supportive work environment is no longer a luxury - it is a necessity. Employers should recognise that laboratory workers are at risk for repetitive motion injuries during routine laboratory procedures such as pipetting, working at microscopes, using cell counters and keyboarding at computer workstations. Repetitive motion injuries occur over time and occur when muscles and joints are stressed, tendons inflamed, nerves pinched, and blood flow is restricted. Employers can minimise occupational injuries and simultaneously improve employee comfort, productivity, and job satisfaction by becoming familiar with ways to control laboratory ergonomic risk factors.

Postural Awareness when Working in a Laboratory

Your spine is composed of three natural curves that form an S-shape. When the natural curves are properly aligned, ears, shoulders and hips are in the same plane. To reduce harm or injury you are encouraged to:

• Use a chair that provides good lumbar support and sit to the back of the seat pan.

• If your feet dangle, use a footrest or if in an elevated chair, use a foot ring.

• Tilt the seat forward when working in a forward posture; do not jut the chin forward when working. Instead, adjust the position of the work surface, or the chair so you sit in an upright, supported position.

• Use soft sole shoes or a floor mat if you are required to sit for long periods.

• Keep frequently used equipment within close reach.

When using a Microscope

Working at a microscope for long periods is one of the most common causes of neck, shoulder, and upper back strain in laboratory settings. The good news is that small adjustments make a significant difference.

Staff should be encouraged to do the following when using a microscope:

🔬 1. Microscope Positioning

• Bring the microscope to you - not you to it

• Eyepieces should be at or just below eye level

• Tilted or adjustable eyepieces are ideal to reduce neck flexion

• Keep the microscope close to the edge of the bench to avoid reaching

🪑 2. Chair & Sitting Posture

• Use a fully adjustable chair with lumbar support

• Hips slightly higher than knees (open hip angle ~100–110°)

• Feet flat on the floor or on a footrest

• Sit back into the chair, not perched forward

🧍 3. Head, Neck & Spine

• Keep head in a neutral position (avoid prolonged forward bending)

• Limit neck flexion to <20 degrees where possible

• Maintain a straight spine with natural curves supported

💪 4. Arms, Shoulders & Hands

• Keep shoulders relaxed (not elevated)

• Elbows close to the body at ~90 degrees

• Support forearms on the bench or armrests

• Avoid prolonged fine motor grip tension - relax hands between tasks

• Avoid shoulder elevation

  
  

⏱️ 5. Breaks & Task Rotation

• Follow the 20-20-20 principle where possible:

• Every 20 minutes, look 20 feet away for 20 seconds

• Take micro-breaks every 20–30 minutes

• Rotate tasks (e.g., admin, prep work, walking) to reduce static load

🧘 6. Stretching & Movement (Critical)

Encourage simple movements throughout the day:

• Neck extensions and rotations

• Shoulder rolls

• Chest opening stretches

• Wrist and forearm stretches

Even 30–60 seconds regularly is highly effective.

Common Mistakes to Avoid

• Leaning forward to reach eyepieces

• Working with elevated shoulders

• Unsupported forearms

• Sitting too low relative to the microscope

• Long uninterrupted microscope sessions

Watch for Warning Signs

• Neck or shoulder pain

• Headaches

• Tingling in hands or arms

• Fatigue or reduced concentration

If these occur, adjust your setup immediately and notify your supervisor if needed.