Does your back ache as soon as you step foot in the office? Computer monitor leave your eyes drier than the Sahara? Carpal tunnel wreaking havoc on your hands?
Time to re-evaluate your office ergonomics.
If you're like many Americans, you spend hours every day at a computer terminal crunching out reports, managing e-mail and coordinating over the phone. At the end of the day, your body feels battered.
Board-certified ergonomist John D. Lloyd shows you how to make it through the workday without the aches and pains.
"The beauty of ergonomics is that if it's uncomfortable, it's probably not good for you," says Lloyd, associate director for technology and director of the biomechanics lab at the VA Patient Safety Center in Tampa, Fla. "Many companies do not take a proactive stance on office ergonomics. Too many deal reactively with an injured employee. Being reactive is always far more expensive."
His number one tip: Get up and walk around for five minutes every hour. Visit a co-worker. Grab a snack. It will save your eyes, stretch tired muscles and get the blood flowing.
If you're ready to whip your office ergonomics into shape, here's a head-to-toe guide on how to do it.
Eyes
Problems: eye strain, fatigue, dry eyes, tension neck headaches, soft-tissue muscular disorders
Every 20 minutes, refocus on something across the room to give your eyes a break.
If you wear bifocals, get a single-focus pair dedicated to the distance of your monitor. Tilting your head back to see out of the bottom lens will strain your neck. Your employer is responsible for these provisions, according to the U.S. Department of Labor's Occupational Safety & Health Administration. "It's in the employer's best interest because the employer will be the one paying the bills in the end," Lloyd says.
Head/Neck
Problems: muscle fatigue, pain, strain, neck disorders, headaches
Keep the computer monitor directly in front of you so you're not twisting your neck to see it. The top of the monitor should be about eye level so you're naturally looking down at the screen about 4 to 10 degrees. Keep your head centered over the shoulders, with shoulders relaxed.
Shoulders/Arms
Problems: musculoskeletal disorders of the elbows and shoulders, muscle tension, strain, tennis elbow, fatigue, and discomfort from air-conditioning vents pointed at your arm (which diverts blood from the skin)
Each arm weighs 5 percent of your body mass. Use your armrests to take the static weight off your shoulders and reduce the burn. Position your armrests so your forearms are lightly supported and your arms maintain an angle of 90 to 100 degrees. If you're on the phone a lot, use a headset or speakerphone instead of balancing the phone between your ear and shoulder.
Hand/Wrist
Problems: musculoskeletal disorders of the hands and wrists, carpal tunnel syndrome, bursitis, contact stress, inflammation, tingling
Keep your hands and wrists neutral and relaxed. Don't bend your wrists, tilting your fingers up as you type. If you use a wrist rest, make sure it's padded. Are you left- or right-handed? It makes a difference. Keep your phone and supplies within arm's length on your dominant side.
Back
Problems: fatigue, restricted circulation, swelling, numbness, pain
Make sure your chair fits you and supports your back in a neutral position. The backrest should support your lower back and its natural "S" curve.
Leg
Problems: fatigue, circulation restrictions, contact stress, restricted blood flow, muscle strain
As you sit in your chair, your thighs should be parallel to the floor, with your legs bent 90 degrees and your feet flat on the floor. Make sure there's room between your thighs and keyboard tray. Minimize clutter and cables under your desk so you have plenty of legroom. Keep your computer tower to the side.
Your Computer
Monitor: Keep it at a comfortable distance, about an arm's length away. Position the top of the monitor near eye level. If you're using a document holder, keep it at the same distance next to your monitor.
Keyboard:
Style is a matter of preference, whether it's split, flat or curved. Keep it close enough so your elbows are near your sides and your arms form a 90-degree angle. Keep the keyboard flat, ideally on a keyboard tray, so you're not extending your wrists. If you have a laptop, use an independent keyboard and mouse in the office.
Mouse:
Keep your mouse as close to you as possible. If it's next to the keyboard, you won't have to reach for it as often. Keep your wrist in a neutral position, and use your whole arm when you move the mouse. If you prefer a rollerball, go for it. The infrared variety is best because you won't have to deal with balls that get stuck.
Chair:
Learn how to adjust your chair. The cushion should have a waterfall front, and the seat should be at a height where there's not much pressure on your thighs and your feet are flat on the floor. If you're petite, raise the seat so you can reach the keyboard and use a footrest. Keep the backrest firm. A five-legged base is best. Chairs break down from supporting 90 percent of our body weight daily. Replace them every three to five years.
Light:
Fluorescent lights are hard on the eyes, which is why they should be covered with diffusers. Newer monitors handle glare better. If you face a window, your eyes will be drawn outside. Tinted windows help. Try to position your desk perpendicular to a window.
Source: Ergonomist John D. Lloyd, OSHA
Source: Tampa Tribune. Distributed by McClatchy-Tribune Information Services. Powered by Yellowbrix.
It's not only about aches and pains. Get the A to Z of office health hazards.
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