How to Create Healthier Workspaces for a Pain-Free Future

Ergonomics Insights from Nichola Adams

In the new episode of The Healthy Home Show, I welcomed Nichola Adams from Inspired Ergonomics for a deep dive into the world of ergonomics, back pain, and the evolving landscape of work-from-home setups. Here are the key insights from our conversation, highlighting the importance of ergonomics in maintaining health and productivity, both in the office and at home.

Listen to the Full Episode Here

Why Ergonomics Matter More Than Ever

Workplace-Related Musculoskeletal Issues

Musculoskeletal disorders (MSDs) like back pain continue to be a leading cause of absenteeism in the workplace. In the UK alone, recent data from 2022-2023 suggests a sharp rise in these statistics, with now over 35 million days lost per year due to work related ill health and non fatal workplace injuries (Labour Force Survey).  Musculoskeletal disorders are the second biggest cause after stress.  This increase may be due to to factors such as increased stress levels, mental health struggles, and young employees entering the workforce already facing musculoskeletal challenges due to early and extensive technology use.

Impact of Remote Work

The shift to remote and hybrid work models during the COVID-19 pandemic brought new ergonomic challenges. Many employees found themselves working in makeshift setups—from beds to ironing boards—leading to increased physical strain. Although some have adapted their home setups over time, there remains a gap in proper ergonomic education and setup guidance, which continues to contribute to persistent discomfort and pain. As Nichola notes, “There are still people who haven’t learned how to set themselves up correctly when working from home.”

The Importance of Ergonomic Education and Customisation

Individualised Approaches

While employers are increasingly aware of the importance of ergonomics, many still treat it as a "tick-box" exercise, lacking the depth needed for real impact. Nichola emphasises the need for personalised ergonomic support, saying, “We need to treat it at an individual level... there are such simple things that you can do to look after your back health.” Custom solutions, such as tailored seating adjustments and proactive education, are essential to prevent minor discomforts from developing into chronic pain.

Government Regulations and Employer Responsibility

The Health and Safety Executive (HSE) in the UK mandates that employers provide proper ergonomic training and furniture for their staff, including those working remotely. This includes education on how to adjust chairs, desks, and monitor setups. Companies failing to comply risk increased absenteeism and reduced productivity. There is also a growing focus on supporting employees in hybrid models, ensuring that both home and office setups are optimised for health and comfort.

Addressing Ergonomics for the Younger Workforce

Early Intervention for Long-term Health

One of the more surprising trends highlighted by Nichola is the increasing prevalence of musculoskeletal issues among younger workers. Many young adults enter the workforce with existing pain due to years of using technology with poor posture—what some call “tech neck.” The consequences of poor posture and long hours on laptops or phones can be severe if not addressed early. Simple solutions like using a laptop stand or separate keyboard can make a significant difference in alleviating strain on the neck and back.

Prevention Starts Early

Nichola advocates for introducing ergonomic awareness even in schools, teaching students how to sit correctly and use their devices without slouching. She notes, “We should really be teaching kids at school as well actually.” This early intervention could help prevent a new generation from suffering the long-term effects of poor posture and sedentary habits.

Tips for a Healthier Workspace

Nichola shared some practical tips for optimising your home workspace, whether you're in a cosy studio flat or have a dedicated office:

1. Invest in a Good Chair: A quality ergonomic chair is as essential as a good mattress, given the hours spent seated daily. For those who work from home, it’s crucial to find a chair that supports the natural curve of the spine.
2. Raise Your Screen: Whether using a laptop or desktop, ensure your screen is at eye level to prevent slouching. A stack of books or a laptop stand can do the trick.
3. Use a Separate Keyboard and Mouse: This simple adjustment helps keep shoulders relaxed and prevents tension from building in the upper back.
4. Move Regularly: Nichola emphasises the importance of incorporating movement into the workday, such as taking breaks to walk, stretch, or even do light exercises. Movement helps circulate oxygen and nutrients, reducing inflammation and promoting recovery.

A Holistic Approach to Pain Management

Nichola also highlighted her use of the biopsychosocial approach to back pain, which considers the interplay of biological, psychological, and social factors in an individual’s pain experience. She explains, “When people have been in pain for maybe more than three months, it tips into something called chronic pain... It’s like we get stuck in a fight-or-flight response, and everything tenses in our body.”

By focusing on positive reinforcement and graded movements, Nichola helps individuals shift their mindset from fear of movement to confidence in their ability to recover. This holistic approach has been instrumental in her work with both companies and individuals, fostering better long-term outcomes for back health.

What’s Next for Ergonomics and the Future of Work?

Looking ahead, the International WELL Building Institute is expanding its focus to include home working environments, recognising the growing need for ergonomic guidance outside traditional office spaces. As hybrid work continues to shape the future of employment, there is a push for employers to support their employees' home setups more comprehensively. In the UK, more employees are working from home compared to other countries, making it critical to get the balance right between in-office and remote workspaces.

Final Thoughts

Ergonomics is no longer just about comfort; it’s a key part of maintaining physical and mental wellbeing in both home and office environments. With back pain statistics on the rise, employers and individuals must take proactive steps to create ergonomic setups that support long-term health. As Nichola aptly puts it, “There are such simple things that you can do to look after your back health, both in the workplace and out, that can really protect your spine for the future.” By investing in education and practical adjustments, we can pave the way for healthier work lives—no matter where the desk is. Please do check out Nichola's guide to remove posture related pain via the link below. She has a wealth of other great information on the website.

7 ways to remove posture-related pain

Inspired Ergonomics

I hope you have enjoyed hearing about how Ergonomics can affect our health in this week’s episode/newsletter. If you are interested in diving into the other main concepts that create a Healthy Home and Lifestyle, there’s loads more info on my website - www.charlielemmer.com

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Be WELL

Charlie x