In recent years, the government has implemented, and then repealed, new ergonomic standards for the workplace. This has led to heated disagreements between organizations representing employees and employers as to whether or not these stricter standards should be reinstated.
Settling the issue could take a while. In the meantime, it's worth acknowledging that carrying out repetitive tasks or sitting at a desk for several hours a day can take a physical toll. If you, or your employees, experience work–related discomfort, here are a few tips and products that can greatly improve the situation.
Reducing wrist and arm pain
Unchecked wrist and forearm pain can lead to that most infamous of repetitive stress injuries, Carpal Tunnel Syndrome. But don't wait for the pain to start. Take preventative measures.
Tips: Keep your wrists in a neutral position (that is, keep them even with your forearms instead of bent up or downward), and adjust your chair height so your elbows (when hanging by your sides while seated) are at the same height as the home row of your keyboard. Keep your upper arms parallel to your body, your lower arms parallel to the floor, and be sure to have padding (for example: a gel wrist rest) at contact–points between your body and the desk.
Helpful products:
- Gel wrist rest
- Mouse pad
- Gel wrist and mouse pad combo
- Keyboard drawer. A keyboard drawer saves desk space and enables you to adjust the position of your hands and arms in relation to your keyboard without having to readjust your chair)
Beating leg and back pain
Leg and back pain are often related, since pain in one can easily be referred to the other.
Tips: Make sure your chair supports both your upper and lower back. Also remember that your upper and lower body should be at (or just over) 90 degrees to each other. Since unsupported feet put a strain on your lower back, make sure your feet are resting flat, and firmly, on the ground. (If you want to prop your feet up, including, if you're really flexible, on your desk, that's okay, too. Just remember that they should be supported. In any case, the ideal posture is to keep your feet firmly on the ground.)
Also check to see that there's approximately two inches between the back of your knee and your seat cushion. Otherwise, pain may set in as circulation to your lower legs is impeded. Remember to buy a chair that can be easily adjusted. For more information on chair adjustment, read "Adjust Your Chair for Maximum Comfort and Safety".
Helpful products:
- Foot rest, especially useful if your chair can't be adjusted without throwing off the position of your hands and forearms in relation to your keyboard.
- A quality chair. For helpful chair–choosing tips, see the article Chair Buying Tips.
- An attachable backrest will compensate for a chair that doesn't provide sufficient lower back support)
Ending eye strain
Those of us who work at a desk and look at a computer screen much of the day frequently experience eye strain.
Tips: Place your computer screen roughly at arm's length from you. If you find that this makes you squint or strain your eyes, move it a little, but not much, closer. In any case, your monitor should not be just a few inches from your face. If you find yourself tempted to move your monitor too close, try adjusting your monitor's screen resolution and experimenting with larger font sizes.
Another way to mitigate eyestrain is to keep direct light sources from hitting your screen. Also make sure that there's adequate lighting (neither too little nor too much). For tips on lighting your home, see Bright Ideas on Home Lighting.
Helpful products:
- A glare filter will reduce both glare and low–level radiation coming from your monitor)
- Consider an LCD monitor when buying a new computer, or when replacing an old computer monitor. Images on an LCD do not refresh — this means zero flickering and less eye strain — and are softer than images on conventional monitors. LCDs also do not emit low–levels of radiation.)
Negating neck pain
Neck and shoulder pain are common ailments for people in all kinds of occupations. If you work at a desk, you can make great progress by taking just a few measures.
Tips: Adjust the height of your chair, or the placement of your computer monitor, so that your neck is in a relaxed, neutral position. You shouldn't be craning it up or down, though your eyes should be looking down very slightly when looking at your computer monitor. It helps to alternate between tasks to prevent your neck from remaining in one position for too long.
If you want armrests on your chair, make sure they're adjustable. Armrests that are too high, for instance, will cause discomfort by forcing you to shrug your shoulders.
Helpful products:
- Copyholder — improves neck position by holding the pages you’re transcribing or referring to, and positions them next to your monitor
- A telephone headset will keep you from having to pinch the phone between your shoulder and neck.
- Opt for a monitor riser if your computer or laptop screen is too low
- Adjustable monitor arm — for easy height and lateral adjustment of your monitor.
