4 Easy Steps to Watch Your Health While You Are In the Office
By now you may know what ergonomically correct means, and you are well aware of the dangers a “non-EC” workspace can bring: sore back, headache, eyestrain, as well as neck, wrist, and shoulder pain. So why do you continue to put yourself at the mercy of your desk? Because most of us do not know how to begin to address our ergonomic needs, and even if we did, we would be afraid of what it might cost. But the price of doing nothing can be devastating. Workers with carpal tunnel syndrome (a condition associated with keyboard use and other tasks that require repetitive wrist motions) lost a median of 30 days from work in 1995, the year for which data are available.
Here are the 4 most common problems in the office with both an all-out solution and a budget-conscious quick fix:
1. Computer problem
Problem: Glare bouncing off the screen can lead to fatigue and eyestrain. Take this test to see if you’ve got a glare problem. Turn off your monitor. Can you see your clothing reflected in the screen? Now turn the monitor back on, and shade your eyes with a piece of paper. Can you see the screen more clearly? Next, hold a pad of paper above the screen. Is it more readable? If you answered yes to any of these questions, read on.
Quick fix: Believe it or not, wearing darker clothing helps. As does adjusting your screen so the background is light and the characters are dark, turning down overhead lighting, and making a hood to hang over the top of the monitor.
All-out solution: Buy a glare screen. Polarizing filters work like sunglasses. Glass filters with at least three layers of filtering material on both sides of the screen are ideal for cutting both internal and external glare. Even better are glass filters that are grounded to prevent static and dirt buildup between the filter and the computer. Look for products approved by the American Optometric Association.
2. Keyboard
Problem: Improper use of keyboards forces the wrist into unnatural positions, causing discomfort and long-term injury.
Quick fix: Try to keep in a “neutral” position. The angle between the forearm and the hand should be flat.
All-out solution: Experts argue whether ergonomically correct keyboards help. But there’s more agreement on the value of an adjustable keyboard platform or support. The keyboard position healthiest for you is with the front slightly higher than the back, allowing your wrist to assume a naturally neutral position while you type.
3. Chair
Problem: Seating that does not offer enough support and is not the right size can cause all kinds of pain. Improper lumbar support can lead to backache and fatigue. If the seat pan is too deep, it can cut off circulation behind the knees.
Quick fix: Place a rolled-up towel behind the small of your back. Or use an inflatable pillow, available at back specialty stores.
All-out solution: Spring for a better chair. Adjustability is key. Look for chairs with adjustable back rests, arm rests (movement ion and out is just as important as up and down), seatback heights (pneumatic controls are better than manual ones), and seat bottoms.
4. Mouse
Problem: A mouse can be temperamental, not responding to the pressure of your fingers. That usually leads to repeated clicking – and potential injury.
Quick fix: Take apart and clean out your mouse every few weeks.
All-out solution: Shop around for a mouse that fits the shape of your hand. Also, consider getting a mouse platform that swivels; position it as close to your side as possible.
