You’ve got a little crick in your neck or a constant twinge in your back. It could be that where you sit and work is set up wrong! Occupational Therapist Laura Griffin from Virginia Mason Medical Center explains how to work "comfortably."
Think about what you do when you get in your car. You adjust your mirrors; your seat and you try to get comfortable. So why wouldn't you do the same at work?
“So my handy dandy measuring tapes is one of my tools!” says Laura Griffin. She is an occupational therapist at Virginia Mason Medical Center in Seattle. She says bad positioning where you sit at work can lead to bigger problems.
“They don't think about it. They just know they have a little crick in their neck and maybe their exhausted at home and can’t sleep well.”
She says start with your chair first. “You want to be more or less up right or slightly reclined,” says Griffin. “Your feet should be firmly on the floor.” And use each lever to mold the chair to your body in a comfortable sitting position.
“So you want that curve, which is called a ‘lumbar curve’ in the small of your back,” she says. Also, you may want to remove the arm rests or drop them because arm rests that are up too high, push your shoulders up and that creates tension in your shoulders and your neck.”
Next, get everything lined up. “You want to be able to look up and down at the keyboard, your document, and your monitor from the same position,” says Griffin.
Griffin points out: a badly positioned keyboard can cause tendonitis. Most people have their wrists cocked too far back. Griffin says drop your keyboard low enough-maybe on a tray under your desk--so your shoulders are relaxed, your forearms are about parallel to the floor, and your wrists are straight.
“Fold those little legs on the keyboard down. They are actually built incorrectly. We actually want the keyboard tilted slightly away from our body not up and towards us.”
Next, take a look at your where your mouse is positioned. Constant reaching can lead to shoulder pain, says Griffin.
Also, use a document holder. It will minimize twisting and turning your body.
A monitor in the wrong place can cause all kinds of problems. She says tilting it maybe a half-inch is OK, but tilting it up too much you're going to start catching glare from overhead lighting.
"Start by putting your monitor at about arms length-to 30 inches away. The top of the screen should be at, or slightly below eye level and your eyes should look slightly downward when you look at the middle of the screen.”
Last: Griffin highly recommends an earpiece for your phone. In fact, your workplace may pick up the cost--you just need to ask.
It takes about 5 minutes to set up and it can mean a much more comfortable day at work.
WEB EXTRA
Here is a full report that professionals use to assess Work Station Ergonomics, courtesy of Occupational Therapist Laura Griffin and Virginia Mason Medical Center. It is your free guide to get you more comfortable at work!
Work Station Ergonomics
These guidelines have been prepared to assist Virginia Mason managers in dealing with workstation ergonomics. They are not a substitute for a complete ergonomic assessment. They should help you determine whether a full assessment of a particular workstation and employee are necessary.
As our society becomes more and more reliant on computers for work and play, the amount of time each of us spends in front of a computer will undoubtedly continue to rise. Long hours on the computer can be rewarding, even fun, but they can also lead to aches and pains in your neck, shoulders, arms, and hands. If you ignore these aches and continue working with improper work habits, you may develop painful and disabling injuries. Please use the following information to set up your workstation and work as safely as you can.
What is ergonomics?
Ergonomics is an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely. So simply stated, it fits the workplace to the worker.
Ergonomic problems with computers can include eyestrain, visual impairments, muscluoskeletal discomforts, and stress symptoms. Using the computer can place strain on your eyes, fingers, wrists, arms, neck, back and feet. There is also evidence that computers can cause mental and emotional stress. If you experience any discomfort while using your computer, it is most likely due to an inappropriate workstation design. By working in a station that is not correctly set up for you and not following preventative habits, you may experience eyestrain, headaches, tendinitis or back pain, to name a few side effects. The U.S. Department of Health and Human Services says that most ergonomically related problems can be corrected through a combination of better workstation design and operator training.
The information presented here is intended to be a brief useful summary for individuals to begin having an active focus on ergonomics. By doing so you can greatly increase your productivity and general satisfaction in a work situation requiring computer use.
Three points to healthy computer use
1. Position Your Equipment Properly
Arrange your equipment so that you can work in a natural/comfortable and relaxed posture. Place items that you use frequently (e.g., phone, document holder, mouse, calculator, etc.) within easy reach. Adjust your input device and monitor to the proper height by lowering the table or tray or by raising the seat of your chair. To create desk space, you can put your computer base on the floor.
Think about adjusting everything to find your most effective body postures for your most common tasks.
In general you should adjust your chair first, your keyboard and mouse second, and your monitor and written material third.
Adjust Your Chair
Your chair should be adjustable and stable. Vary your posture in the chair throughout the day.
-Adjust the height of the chair so that your feet are firmly on the floor but not so low that your weight is not evenly distributed over the full seat surface.
-Only use a footrest when attempts to adjust your chair and the rest of the workstation fail to keep your feet on the ground.
-Be sure that you have some space between the top of your thighs and the underside of your workstation.
-Move your feet slightly forward so that the angle at your knee is 90 degrees or more.
-Keep your body in a relaxed yet upright position. The backrest should support the inward curve of your lower back.
-Use the entire seat and backrest to support your body. Adjust the backrest slightly backwards. The angle formed by your thighs and back (hip) should be 90 degrees or more.
-The arm supports should support the forearms comfortably while typing. Adjust the height of the armrests or forearm supports so that when your arms are resting on them, your shoulders can relax.
Adjust Your Keyboard and Mouse
-To prevent having to reach to the front or side, position the keyboard and pointing device (e.g., mouse trackball, etc.) directly in front and close to you.
-If you use a mouse, position it at the same height as the keyboard and right next to it. Grasp the mouse lightly and loosely and keep your wrists straight.
-Adjust the keyboard as low as possible without resting it on your legs. Your shoulders should be relaxed and not elevated during keyboard use. To do this, the keyboard and mouse should be on a thin (1 to 2 inches) surface, not on a desk with a drawer underneath.
-In general, your elbows are near your body and your forearms approximately parallel to the floor, with your forearms resting on either armrests or forearm supports. If you do not have armrests or forearm supports, your upper arms should hang comfortably at your sides.
-The slope of the keyboard may need to be adjusted so that it is flat or tilting away from you slightly in order that your wrists are straight, and not bent back while you are typing.
-Type with your hands and wrists floating above the keyboard. Use a wrist pad only to rest your wrists between typing. Avoid resting your wrists on sharp edges.
-Avoid twisting your wrists sideways to press hard or to reach keys. Instead, move your whole arm. Keep from bending your wrists, hands, or fingers sideways.
-Press the keys gently; do not bang them or hold them down for long periods. Keep your shoulders, arms, hands, and fingers relaxed.
Adjust your monitor
-Correct placement and adjustment of the monitor can reduce eye, shoulder, neck, and upper back fatigue.
-Position the monitor at a 90 degree angle to windows or other bright light sources to minimize glare and reflections. Adjust the monitor tilt so that ceiling lights do not reflect on your screen.
-Position whatever you are looking at most of the time (either the monitor or paper material) directly in front of you so that you do not have to turn your head to the side while you are typing.
-If you use specific papers a lot, put them in a document folder that is placed next to the monitor. There are document holders that will handle all sizes and weights of documents.
-Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.
-Position your monitor so that it is approximately an arm length away. If you have trouble seeing the monitor check for glare, check the monitor, or have your eyes checked by an optometrist.
-Rest your eyes periodically by focusing on an object at least 20 feet away. Blink often.
-Clean your monitor regularly. Use a lint-free, nonabrasive cloth and a non-alcohol, neutral nonabrasive cleaning solution or glass cleaner to minimize dust.
-Adjust your monitor's brightness and contrast controls to enhance readability.
-If reflected light makes it hard for you to see your screen, consider parabolic lenses on over head lighting, a desk light instead of overhead light or as a last resort use an antiglare filter.
-Get regular eye check-ups.
2. Relax your shoulders and hands while working
-Your arms should be vertical at your sides. Elbows should be at comfortable 90 degree angle. You should not have to hold your arms up at the shoulders.
-Work surfaces should be height adjustable and have rounded edges (thus avoid cutting off circulation when limbs rest against them).
-In order to avoid muscle tension due to your body trying to maintain it's favorite temperature, keep the temperature in the office the recommended 73°-79° F in the summer and 68°-74.5° in the winter (This is a tough one to implement, but you can be creative and bring in a portable heater or fan.)
-Take breaks frequently and perform shoulder, forearm and wrist stretches to relieve tension from repetitive movements.
3. Vary Your Workday
Now that you have seen to the proper positioning of your equipment, make sure you do not stay stuck in one position. Our bodies were designed to move; they were not designed to stay in the same posture all day.
-Vary your tasks throughout your day.
-Build in short tasks that force you to stand up and walk away from the computer. These tasks should involve walking, standing, and stretching.
-Take these brief breaks every 20 to 30 minutes.
-Frequent short breaks may be of greater value that fewer, longer breaks.
-During these breaks, stretch muscles and joints that were in one position for an extended period of time.
-Relax muscles and joints that were active.
-Use a timer or reminder software to remind you to take breaks.
-Alter your sitting posture periodically and keep your hands and wrists warm.
-Some people like to stand when they use the computer or change from sitting to standing during the day.
Remember, it is not one size fits all. When you get into a car, you adjust mirrors and seats for your body, so treat your workplace the same way. An ergonomically proper workstation should do the work for you.
WORKSTATION MYTHS
Many generally accepted guidelines for good posture and proper furniture at computer workstations are, in reality, myths. If rigidly followed, these misconceptions can lead to uncomfortable and costly mistakes. Some of these myths include:
-Good posture at the computer eliminates discomfort and possible injury. "Picture-perfect" posture can be extremely fatiguing. If you commute to work and sit most of the day, you can be sitting for 10 to 12 hours a day. When sitting, the full force of gravity is carried by the upper body and can lead to excessive fatigue resulting in muscle strain and joint pain. This strain is increased when you sit upright and do not use the back of your chair for support.
-Computer operators should sit upright at the computer. If given a choice, four out of five computer operators prefer a slightly reclined position when working, because it reduces the amount of muscle activity required to maintained an erect posture.
-Height adjustable chairs enable you to work at any height table. In many situations, chair height adjustments won't result in safe work postures at a desk or table. If the table top is low, lowering the chair may reduce knee clearance and leg space. This can result in an awkward position that places extra pressure on your back. A better alternative would be to raise the desk on blocks. Petite workers often have difficulty working at a standard or high desk-top. If the chair is elevated to work comfortably, feet end up dangling above the floor. Footrests can sometimes provide foot support in this situation but they still do not accommodate all positions a worker might need to reach equipment or complete all work tasks. The best solution is to lower the desk or change the work task to eliminate the need for forward reaching.
-Ergonomic chairs are designed to fit all users. Everyone is shaped differently. Women generally have larger hips than men and need a chair with a higher lumbar back support and a wider seat area. Men frequently have longer legs and need a deeper seat area. When selecting a chair, consider your individual needs.
-Adjustable work stations are the best office furniture. Most work stations require adjusting work surfaces manually which is often inconvenient and time-consuming. A better solution is to place key boards and monitors on flexible, counter-balanced arms that can be easily adjusted to accommodate a variety of workers and work postures.
Don't be maimed by workstation myths. Find your most comfortable position. Make sure your furniture and chair are adequate for your needs and use good work habits. Change postures and take frequent short breaks throughout the day. Good common sense can go a long way in making your work environment safe.
The following computer workstation checklist will help you to identify some important risk factors that can contribute to work-related discomfort or problems.
-Is your head in an upright position when you view documents or your computer screen?
-Are your arms close by your sides in a relaxed and comfortable position when you use the keyboard or pointer?
-Are your shoulders in a relaxed position when you place your hands on the keyboard?
-Are your elbows bent at a 100-110 degree angle when you use the keyboard or pointer?
-Are the home row keys on your keyboard positioned directly in center front of your trunk?
-Are the keyboard height and slope both easily adjusted?
-Is your pointing device within close reach and at the same level as your keyboard?
-Is the keyboard and pointing device within close reach?
-Is the height of your chair adjusted so that your feet are positioned flat on the floor or on a footrest?
-Are your hips as far back in the chair as possible so that your back is touching the chair back?
-Is your lower back supported by the back of your chair?
-Is the chair backrest height adjusted to provide maximum support for your back?
-Is the size of your seat long and wide enough to support your hips and thighs?
-If you have armrests, do they allow you to rest your arms comfortably?
-Is the top of the screen slightly below eye level?
-Is your computer screen at proper tilt and height to allow you to view it without raising or lowering your chin?
-Are you sitting directly in front of your computer screen?
-Is the computer screen approximately an arm’s length away from you( 18-30inches)?
-Are your source documents positioned on a stand between the monitor and the keyboard?
-Is there sufficient light for you to complete reading tasks without straining your eyes?
-Is there sufficient lighting without glare on the screen from windows, lights, and surfaces?
-Are your shoulders relaxed when keying and using the mouse?
-Are your elbows positioned close to your side when keying or pointing?
-Are fingers and wrists in a neutral (straight) alignment when typing?
-Are you striking the keys with as light a force as possible?
-Are you holding the mouse loosely with your hand and fingers in a relaxed position when moving the pointer around the screen?
-Are you trying to keep your fingers relaxed when keying or using the mouse, i.e. not positioning or hovering your fingers above the keys?
-Are you avoiding awkward postures such as an extended finger or thumb when keying or using the pointing device?
-Do you take a 1-2 min. break from keying or mousing every 30-45 mins.?
-Do you take stretch breaks intermittently throughout the day?
-Do you avoid cradling the phone between your head and shoulder?
-Do you know how to adjust your chair, keyboard tray and other workstation accessories?
Countering Work Station Discomfort
Occupational Therapist Laura Griffin shows us how to do some simple exercises to counter pain and stress in the body from sitting and working.
“ I'm guessing if you've been sitting for a long period of time you probably want to be careful. You want to just ease into things. You want to just do a little body adjustment by putting things into the opposite position they've been in for a long period of time.”
“ When you do get up, to do a couple of stretches or think about doing a couple of stretches about every half hour to one hour.”
“First: with your arm extended all the way, bend your wrist or hand forward and hold it for 10 seconds, then backward for 10 seconds.
Next: pull your shoulders back and pull your shoulder blades together. Stand up in a standing back extension. Put your hands on the back of your hips for support and arch back.”
“You want to be a little careful with the neck, and move slowly. Tip the head gently to the side, keeping your face forward, then tip it gently to the other side.”
“For your leg position want to make sure your knees are below your hips.”
“You should have at least 2 fingers of room between the back of knees and chair. You don't want to have the chair bumping up against your leg and cutting off circulation.”
“And for women the tendency is to cross the legs in some way or another. All of a sudden you have unequal pressure on your leg. That's fine for 2 seconds or 2 minutes, but end up with uneven pressure at several points on the leg.”