At home and on the job, ergonomics can help you avoid injury and discomfort \u2014 and even increase your productivity.\u00a0The goal of ergonomics is to make our places of work as safe, comfortable, and efficient as possible. But let\u2019s not limit its uses to our day jobs!\nAccording to the physical therapists at UPMC, many of the aches and pains people experience can be attributed to ergonomic issues like poor posture, excessive repetitive movement, or improper lifting techniques.\nThey advise applying basic ergonomic principles at work, home, or play to help avoid injury and perform at your best.\n\nUse the right equipment. Make sure the tool fits the job and your body, whether you\u2019re sitting at a desk, vacuuming, riding a bike, or swinging a golf club.\nWork at the right height for you. A too-low computer chair or a too-high kitchen counter can wreak havoc on your neck, back, and shoulders.\nAvoid contact stress. Wear gloves or use tools designed to reduce pressure on soft tissue to avoid blisters and other skin damage.\nKeep items within easy reach. Extend your arms out on each side. Picture an imaginary arc in front of you from left to right. Place the tools or supplies you use most often within that area.\nAvoid repetitive movements and working long periods in one position. Alternate tasks and change your body position regularly. Stretch every 20 to 30 minutes.