Ergonomics

The Importance of Proper Positioning for Optimum Comfort and Productivity

Reduce Air Pollution at the Office

A variety of factors are out of our control at the office, including the personalities of our co-workers or boss, the square footage of our offices and external deadlines. But, by controlling the things you can control at work, you can leave at the end of the day feeling more positive and healthy.

The study of these things we can control is called ergonomics, and it includes the air you breathe all day long. Stale air or polluted air may cause allergies, constant coughing, headaches, illness and excessive tiredness. You may be tempted to blame these symptoms on other elements, but you should investigate the source of your air at work and take any measures you can to make it as fresh as possible.

Irritants in the air at work can include too much carbon dioxide, chemicals, ozone given off by office machinery, dust and mold. If you are having health problems, discuss all these possibilities with your physician and have proper tests performed to identify the source. Portable air purifiers may offer you some relief in an office setting, but they do not supply fresh air. They also do not work well when windows are open.

Some changes you can make at work to improve the air you breathe include:

Keeping machines that use chemicals as far away as possible and utilize the least toxic chemicals you can
Encouraging your employer to adopt a routine air filter and air conditioning service policy
Asking your employer to increase the speed of intake and exhaust fans
You might also benefit from a humidifier if your office has dry air

If you have reactions or allergies to perfume and candles, you may have to push for an office policy that refuses them. Or, talk to co-workers about your concerns and ask for these possible irritants to be reduced while you are around your workstation.

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Identifying Ergonomic Deficiencies in the Office

You might get a little frustrated at work when you bump your legs into your desk, feel a muscle pull when you reach for a file or bang your head into your computer keyboard looking for a pile of papers under your workstation. But some experts have devoted their own work life to studying these annoyances, and trying to eliminate them by designing ergonomic office chairs, desks and office equipment.

Ergonomic office design is geared toward keeping your body comfortable and injury-free while you conduct your work. The first step in creating an ergonomic office is indentifying what needs to be changed based on your symptoms. Here are some examples:

If you have chronic back and shoulder pain or numbness in your legs, investigate a new office chair
If you feel routinely stressed, irritable or have trouble concentrating, it may be the ambient noise from traffic or the rest of the work place
If you have severe eye strain or allergies that act up only at work, check into a different computer screen
If you have poor circulation or muscle tone, a variety of items in your office may need to be replaced
If you feel sleepy all the time, your office may be the wrong temperature
If you have consistent neck pain, it's likely the type of telephone you use or the placement of it at your workstation.

Keep in mind that an ergonomic chair and an ergonomic desk must work hand in hand. You may find the perfect chair online or at an office supply store but it may not be designed to work in concert with the ergonomic desk you choose elsewhere.

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Ergonomics at Your Office

Many people feel some stress at the end of a long work day. But there's a difference between stress that can be channeled into motivation for the next day and stress that drains your body in the form of headaches, eye strain, muscle stiffness and back pain. The latter most often comes from desk chairs, computer equipment and office furniture layout that is not designed to work with your body.

Fortunately, ergonomically designed office equipment, chairs and desks built with natural human movement in mind are now widely available.

One of the best ways to use ergonomics in your office is to not think of your desk as a catch-all for everything you need in a work day. If you do, you are constantly reaching and bending in odd positions, which will make you tired and likely cause body strains. Instead, utilize other office furniture and a swivel chair to increase the size of your workstation without losing efficiency. That way you can use desk space for the most important tools of your work day and keep those that are used less often behind you. This also gives your eyes a break from staring too long in one place and your body some movement to increase circulation, even if your job requires long periods of sitting.

The benefits from such an office layout include clearer thinking (from less clutter) and less stress due to rummaging through too many items to find exactly what you need. With this approach you can also choose a smaller desk, and that will contribute to a more efficient work environment.

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How to Sit at a Work-Related Meeting

Most people feel a little stir-crazy at the end of a long business meeting. But if you find yourself constantly adjusting your position, crossing and uncrossing your legs, getting unusually tired or fidgeting, it might be the way you are sitting or the office chair you are sitting in. Meeting room chairs with too much cushion usually make people feel tired faster. They may also be bad for one's back. Alternatively, meeting chairs with no cushion cause people to constantly change positions and may also be bad for the back or neck.

Meeting chairs do not need to be as adjustable as office desk chaisr since fewer tasks are performed at meetings than during routine office work. But they do need to have proper lumbar support and an edge that tilts slightly downward, sometimes called a waterfall edge. More minor adjustments that will make meeting attendees comfortable include arm and upper back movement. Generally speaking, rollable meeting chairs will cause collision with neighbors, but the body is more comfortable if one can move slightly over long periods of time. Having some rocking or sliding ability in a meeting chair can accomplish this.

Be careful when choosing meeting chairs that you don't focus only on stacking ability; it may be convenient, but stacking chairs may not be ergonomically designed and you'll quickly notice this at your next meeting when everyone begins fidgeting.

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Controlling Noise at Your Home Office

You might be blaming your lack of concentration at the office on too much work pressure or staying up watching a football game. While these ideas might be true, have you considered how office and machine noise is affecting your ability to stay on task? You might be considering selecting a room in your house with a view out front to keep an eye on your kids, but the noise generated by neighbors, dogs barking or delivery trucks might obstruct your ability to meet deadlines. You might love the hardwood floors in your home office but, if you need to get up from your chair often, the noise might distract you more than you realize. If your printer is going full speed and the noise bounces off the ceiling, will it keep you from concentrating on your email?

Many traditional office settings have weather stripping, noise barriers and other similar products to help employees stay on task; you can utilize them in your home office, too. Instead of metal furniture and hard floors, use upholstered or wood items and carpeting. Install padded window treatments designed with pleasing fabrics. Choose a room in the house that is apart from routine family noise and outdoor distractions. Don't place noisy machines in the corner; this causes more reflected noise than placing them in the middle of the room farther away from walls. Consider installing sound-absorbent ceiling panels even if you use them only above machines. Use weather stripping wherever possible in a home office environment and nearby it. Noise from outside can easily seep into your home office if weather stripping is worn out or not in place at all.

Finally, is there such a thing as good noise? Some experts believe there is and it is often referred to as white noise. White noise is background noise, such as music, that has long been used in stores to help customers feel relaxed and perhaps make more purchases. Music can also mask other annoying noises like air conditioners or the laundry machine. But, make sure it's not too loud. If you find yourself listening intently or singing along, your background noise is likely too loud. Some people even prefer nature sounds like rain or ocean recordings instead.

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Choosing Ergonomic Office Desks

Once upon a time all one needed on an office desk was a telephone and some note pads, maybe a few supplies. Times have changed. Add a printer, laptop, room for impromptu meetings, room for virtual office supplies like a BlackBerry, and suddenly you have a work station that's not only a mess but an ergonomic disaster.

There are many things you need to consider when buying an ergonomic office desk, including the varying tasks you need to accomplish, the equipment you use, storage you need, your height and even your personal work style. Some people might feel cramped by the most common form of desk, a rectangle. But consider that, by combining many types of ergonomic office furniture, you can create a work bench of sorts, with unique spaces for all your routine tasks.

Many people prefer either a rounded corner on their desk to use for quiet work or a meeting or a horseshoe shape that allows you to comfortably reach in all directions. Also, rounded corners set a friendlier tone at the office. When choosing a desk, avoid reflective surfaces, which can be hard on your eyes, and high-contrast surfaces, which make work more laborious. Avoid white surfaces as they are not soothing to the eyes during work tasks and don't absorb light. Your legs should have several inches of clearance under your desk in all directions. When choosing a desk at an office supply store on online, make a list of everything you need to keep on top of it and the measurements. Then, consider how much actual work space you'll have left as a clear surface.

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Choosing Ergonomic Office Chairs

You might be tempted to assume that your nagging back is due to aging or being a weekend athlete. But have you ever considered that reducing or even eliminating back pain can be accomplished simply by choosing an ergonomic chair?

If you remain focused on your computer all day, you likely aren't feeling the affects on your back until later, and then it's easy to blame it on other things -- not your workstation. First you should find a chair that is easy to adjust, otherwise you may avoid adjusting it at work. A good office chair should adjust by the angle of your pelvis, arm support, back support and height. If you are spending a good deal of time sorting through your paper inbox, you might want a higher adjustment to prevent upper back strain as you reach. If you are on your computer, a lower adjustment might work better.

You might be tempted to purchase an executive-style chair because they are more attractive, but many designs push your upper back forward and your lower back backwards, an unhealthy seating position. A well-designed chair should have more rather than less spokes to support your weight and should roll effortlessly. Many workers also prefer a chair that allows a reclining position. If your lower back feels better when you use a foot rest, consider this before you buy a chair. Always consider all the tasks you do in a chair before buying one. Additionally, be careful to choose a chair that has an edge that slopes downward slightly. This prevents numb legs, varicose veins, ham string stress and calf cramps.

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Avoid Carpal Tunnel Syndrome at Work

The computer: it's a blessing and sometimes a curse. Never have workplaces run more efficiently on one machine. With a computer you can send out an email to a thousand potential customers, design a house and correct your mistakes without the hassle of the old-fashioned typewriter. But, what about ergonomic problems that are caused by too much computer work or a lack of ergonomic products and computer accessories?

One of the most common ailments caused by long periods at a computer is called Carpal Tunnel Syndrome. This illness causes painful tingling and weakness in the hands and forearms, and often needs to be treated with surgery or substantial rehabilitation. So, as with many illnesses, the best treatment is prevention. If your wrists are bent up and down or side to side during a work task, it takes more effort and therefore causes more strain. A soft computer wrist pad can prevent this excessive strain. It's also important to consider your office chair. How you sit, at what height, and how your arms are balanced will have an impact on hand and wrist strain.

Computers that offer simple and quick controls are best, so it makes sense to adequately research them before buying. You also want user interfaces and software programs that require the least amount of movement by you. It saves time, reduces hand motions and lessens the need for clutter caused by too many manuals and reference guides. Spend some time using the computer and software you will buy to make sure it's easy on your hands, eyes, arms and back. Try different keyboard designs to find your personal preference. Some people prefer detachable keyboards and mouses for laptops while others don't. Use the biggest screen you can. While laptops have become more mobile than ever, smaller screens cause more eye strain and are difficult to read during long sessions. Make sure the way you position your computer does not cause you to bend while typing.

When buying a computer, it's easy to get caught up in power and speed but, if you do so at the expense of your body, you could be headed for the doctor or surgeon's office.

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Ergonomic Products to Invest in for a Comfortable Home Office

There are often unique problems associated with working from home. However, creating a comfortable and ergonomic office does not have to be one of these problems. There are a variety of ergonomic products available which can make working from home more productive and comfortable. Some of the ergonomic products which can be purchased to create a great home office include chairs, desks, keyboards and lights. Before purchasing these items, consider the type of functions that will be completed in the office as well as the height, weight and other physical characteristics of the individuals who will be using the space. Considering these factors will help the homeowner to decide which ergonomic products are likely to be the most beneficial in the home office.

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Selecting an Ergonomic Chair

When selecting an ergonomic chair, carefully consider the work functions which will be performed while sitting in the chair. The chair you select should allow you to perform your job comfortably for extended periods of time. Many ergonomic chairs are adjustable to enable the user to customize the chair to maximize comfort. Some of the elements of these types of chairs which can often be adjusted include the seat height, depth, width and angle. The backrests and armrests can also be adjusted. The adjustments on the backrest may include height and angle as well as support points. Armrests can also often be adjusted by height, location and angle to provide maximum support and comfort to the user.

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Understanding Ergonomic Office Chairs

Ergonomic office chairs can really help to increase productivity and reduce the amount of time employees miss work as a result of work-related injuries. However, ergonomic office chairs will not benefit the employees unless they are set up properly. It's imperative to set the seat, backrest and armrest into ideal positions for the employees to perform their job functions appropriately. The height and angle of ergonomic office chairs can often be adjusted. To gain the maximum benefit, the employees should position the seat so they are sitting with their feet firmly on the floor and their thighs are adequately supported. The angle of the seat can be adjusted to tilt forward, backward or rest in a neutral position. However, the angle between the torso and the thigh should not be less than 90 degrees. With ergonomic adjustable chairs, the height and angle of the seat can often be adjusted. Low or high backrests may be appropriate depending on the job function, but with either type of backrest the lumbar should be supported adequately. Employees who perform job functions requiring mobility of the upper body may prefer a low back chair because it allows for greater movement of the arms. The armrests of an office chair should also be adjusted to ensure the comfort and safety of the employees. The armrests should be positioned in a manner which prevents the employee from leaning to the side or lifting the shoulders. Properly positioned armrests will support the arms and relieve pressure from the neck and shoulders.

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Office Chair Adjustment Guide

Properly adjusting an office chair can help an employee be more productive and can also help avoid injuries. The Lawrence Livermore National Laboratory offers a step-by-step guide for adjusting an office chair. This adjustment guide includes seven steps. A summary of the seven steps are listed below:

1. Adjust the height of the seat so the feet rest flat on the floor
2. Ensure there is no pressure on the backs of the knees by leaving a space equivalent of the width of three to four fingers between the edge of the chair and the knees.
3. Adjust the tilt of the seat, if applicable, to be appropriate for the task. A downward tilt is appropriate for keyboard work.
4. Adjust the backrest tilt to an angle between 90 and 120 degrees. The selected angle should adequately support the back.
5. Adjust the height of the backrest to assure firm support of the lower back.
6. Adjust the armrest supports to fully support the arms and relieve pressure from the neck and shoulders.
7. Observe the user of the chair and make minute adjustments if there is any evidence of discomfort.

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Positioning a WhiteBoard or Chalkboard Properly

When positioning a whiteboard in a classroom, it is important to place it in a location where it can be seen by all students. Since most classrooms do not have stadium seating, this can be difficult unless you follow a few basic guidelines to ensure the correct positioning.

Also referred to as markerboards or dry erase boards, whiteboards should be positioned to avoid acute viewing angles. This includes angles which exceed 45 degrees. The board should also be visible to all students without allowing the seats in the front of the classroom to cause obstructions for the students seated in the back of the classroom. Whiteboards which are at least 48 inches high are necessary and boards which are 60 inches high are preferred.

It is also important to place the whiteboard in a location where the majority of the space can be utilized by the teacher. This will help to prevent having sections of the board which are unusable because they are too high.

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Finding an Ergonomic Adjustable Chair

The internet may be a good place to begin the search for an ergonomic adjustable chair. It's a great place for users to learn about the different types of ergonomic adjustable chairs available, determine which types of adjustment may be ideal for their line of work and comparison shop for these chairs. For example, employees who do a great deal of desk-related work may look for chairs with adjustable backrests and a knee tilt mechanism while those who work in a lab may benefit from drafting chairs or stools.

Once the consumer uses the internet to narrow down his selection of chairs, it is time to make a decision. Seeking out online consumer reviews can help the buyer make a final decision. These reviews can give the consumer a good indication of the quality of the chair and what to expect when they purchase it.

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Conducting an Ergonomic Assessment

When setting up an ergonomic workstation, there is much more involved than simply purchasing an ergonomic chair or other pieces of office equipment. Factors to consider when conducting an ergonomic assessment include posture, equipment layout, vision and glare, breaks and stress management. Managing all of these factors can help to create a more productive workplace. Ergonomic assessment professionals can come into an office to examine the employees and make recommendations for creating a more ergonomic working environment.

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Tips for Setting Up Ergonomic Workstations

There are a number of different factors to consider when setting up ergonomic workstations including job function, type of furniture to be used, posture and location. Job function is one of the primary factors to consider when designing an ergonomic workstation. This is important because the daily actions of the employees will help to determine how the workstation can be set up to create greater productivity and maximum comfort. For example, proper positioning of the keyboard is a priority for employees who primarily do data entry. Positioning of the mouse is an important consideration for employees who primarily surf the Internet or perform graphic design functions. The type of furniture used should also be carefully considered when setting up an ergonomic workstation. All of the furniture, equipment and accessories should be considered together to create a cohesive design which will be ergonomic. This means positioning the furniture, equipment, lighting and accessories to ensure the greatest benefit to the employee. Finally, the posture of the employee as well as the location of the employee and equipment should be assessed. This is important because proper posture will help to decrease computer-related injuries incurred on the job. The location of the furniture and equipment should also be a concern when factoring in lighting, ventilation and noise levels in an office.

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Properly Positioning an Ergonomic Computer Keyboard

When placing an ergonomic computer keyboard on your desk, it's best to have a negative slope keyboard support located below elbow height. It puts the keys in a position which enables the hands to be in a neutral position while typing. This positioning reduces the strain on the arms, shoulders, neck and back. Other keyboard positions, such as desktop keyboards and conventional keyboards, are not ideal. A desktop keyboard location often leads to muscle strain in the wrists, upper arms, neck and shoulders because the positioning causes the forearms to sag. This can also restrict blood flow to the wrists and hands. Conventional keyboard trays are also not recommended because it is difficult to keep the wrists in a neutral position. Look for a desk that has a shelf that pulls out and allows you to place a keyboard lower than your elbows.

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Using an Ergonomic Mouse Correctly

Purchasing an ergonomic mouse is not enough to reduce the risk of injuries which occur as a result of excessive computer usage. While an ergonomic mouse may offer some design advantages, this mouse must be used correctly in order for the user to enjoy the maximum benefit. Mouse users should consider grip, positioning and load sharing to keep strain to a minimum. In regard to grip, users should hold the mouse gently because gripping the mouse too tightly can cause unnecessary stress and strain on the muscles used to operate the mouse. The positioning of a mouse is also important. To locate the optimal mouse position, sit comfortably at the workstation with the arms relaxed. Then slowly raise the hand by bending the elbow until the hand is just above the elbow. This is the ideal mouse position. The worker should adjust the desk and chair as necessary to achieve this ideal position. This will help prevent strain, which often results from having the mouse positioned too high, too low or too far to the side. Finally, computer users who use a mouse often should consider load sharing to avoid strain. This involves alternating mouse usage between both hands. This prevents the dominant hand from being overworked and overstressed. Selecting a mouse which can be used by either hand is preferred over a mouse which is designed specifically for either the right or the left hand.

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When a Standard Chair Height isn’t Right for You

Those who are either below or above average height may find the standard chair height does not work well for them. Most chairs are designed to accommodate those of average height. Even chairs which can be adjusted may not be ideal for those who fall too far beyond the average height. Consumers in this position will have to seek out chairs which are designed specifically for those who do not fall within the median height range. This will help the user of the chair to be more comfortable and enjoy greater productivity.

Consumers in this position should look for chairs with a seat height which is higher or lower than normal. Measuring the distance from the ground to the knee when standing will give an approximate seat height. In many cases, the same types of chairs which are used for those of an average height can be used for those who are above or below average height. However, the main difference will be the dimensions of the chair. For example, taller individuals may seek out a chair which has a higher seat height to prevent the knees from rising above the hips when seated. A higher back rest will also be necessary to fully support the back. Likewise, indivduals who are below average height should seek out chairs which are lower to the ground and will enable them to keep their feet resting comfortably on the floor when seated.

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