What do you want for Christmas?

We spend a lot of time shopping for other people at Christmas and trying to think of the perfect gift.  In fact, last time we talked about some great ergonomic gifts for those special people in our lives.  Interestingly, they spend just as much time stressing over what to get you!!  Since they're probably not going to buy you diamonds or season tickets, why not ask for something practical that will make going back to work easier, more comfortable, and less straining on your body?  

Knowing what you want for Christmas can be hard, so I'm going to help you.  There's not much better than feeling good after a day of work.  Work-related stress and strain are way too frequently occurring for comfort (pun intended).  Much of that stress and strain could be relieved with the right ergonomic tools that will help you achieve and maintain good posture and habits.  Since wrist/hand pain and back pain are frequently cited sources of angst at work, here are some great, affordable ideas for Christmas.

• An ergonomic keyboard.  Most hand and wrist injuries are a result of cocking wrists and other awkward typing positions.  An ergonomic keyboard is designed to keep your hands and wrists in proper placement comfortably and efficiently.
• Add an ergonomic mouse.  Similarly, your wrist twists awkwardly to use a standard mouse and your hand can also cramp from an ill-fitting one.  An ergonomic mouse, on the other hand, keeps everything in place and also for your hand much more comfortably.
• A wrist rest.  Wrist rests are ideal for resting the palms of your hand between periods of typing, and as an added bonus, are very affordable gifts.
• An ergonomic chair.  While a bit of an investment, being able to customize a chair to fit you exactly is fairly priceless, especially when you factor in all the back, shoulder, and neck aches and pains you can avoid.
• Portable lumbar support.  An ergo chair can be a bit spendy; thus, a less expensive option that still supports your back is portable back support.  That way you can have the support you need wherever you are!

Just by trying a few of the right tools, you can treat yourself to more comfort and less pain!  Happy holidays and happy typing!

One of the most exciting, and admittedly most challenging and even stressful, parts of a new job is getting a new work space.  Granted most of us aren't given the luxury of a corner office, or even an office with a door.  But regardless of what space we have to work with, it's important to set it up as ergonomically as possible so we can decrease possible strain and injuries, while increasing productivity.  There are some basic work station set-up principles that are always true.  That said, here is a list you can check out as you set up your space or as you re-work the space you already have.  Next time, we'll look at an example of a small office and what this worker has done well and what he could improve!

Ergonomic Work Station Set-Up Principles

How comfortable are you at your workstation? Is it easy to spend eight hours at your desk, or do you ache at the end of the day? Ergonomics is about making your office more comfortable and productive. Here are some tips and tools that can improve your comfort and increase your productivity:

Adjust your chair. Ergonomic typing posture is focused on minimizing the movement and work required on your muscles. Good posture prevents strained muscles and a sore back. And a good ergonomic chair is the best foundation for maintaining good posture for long periods of time. Make your feet rest firmly on the ground, and ensure that your lower back has sufficient support. If needed, you can add portable lumbar support. Finally, make sure your arm rests out of the way to allow free arm movement while you type.

Upgrade to an ergonomic keyboard. Ergonomic keyboards are specifically designed to support good hand position, making your typing more comfortable and efficient. When looking at a new keyboard, try several different designs to fine one that fits, and give yourself a few weeks to determine if it is really the best keyboard for you.

Move your keyboard. Add an adjustable keyboard tray to your desk to provide fast, easy adjustment of your keyboard. While typing, your keyboard should be only an inch or two above your lap, just below the height of your elbows. When adjusted correctly, your shoulders, arms and hands should feel relaxed and you should be able to easily reach the top keys without stretching or reaching. 

Try a document holder. Looking back and forth between your screen and a document creates pain in your neck and shoulders. It also can strain your eyes to continually refocus, resulting in headaches. A document holder can help relieve all this pain and can actually increase your productivity. Place the document holder immediately next to your monitor and at approximately the same distance from your eyes.

Try these tips to improve your work space ergonomics. Adjusting your ergonomic chair and adding ergonomic tools, such as a keyboard tray, can help improve your comfort and increase you productivity.

Shoulder pain and injury is frequently caused by repetitive motion and poor posture. Too often, computer users unconsciously sit in awkward positions instead of maintaining a neutral sitting position. This quickly leads to soreness and pain.

Here are some tips for finding relief and improving your posture for pain free typing.

1. Rest and Stretch: Give your muscles a break. Stand up and walk around at least every hour. During your break, stretch the sore muscle area to relieve any building tension. Here are some effective shoulder stretches recommended by National Institute of Health.
2. Restore Proper Sitting Posture: A good ergonomic chair can and should serve as the basis for good posture.  You should adjust it to fit you specifically. First, evaluate the back rest. Does the shape of the chair properly support the curvature of your lower back? A rolled towel or additional lumbar support can encourage proper posture and relieve muscle strain. Next, adjust the chair height to ensure that your feet rest flat on the floor. Finally, the armrests should be placed low enough that you can relax both arms and shoulders freely at your side during computer use.
3. Re-position the Computer Screen: You should never have to bend your neck or move your body to view your computer monitor. Instead, it should be centered directly in front of you, raised to eye level, and about an arm’s length from your body. An easy-to-install monitor shelf can quickly add height for better viewing. Also, if you frequently type from a document or notebook, try adding a document holder  immediately next to your monitor to improve your neck position.
4. Adjust Your Work Space: A significant contributor to shoulder pain is the improper height and placement of your keyboard and mouse. An adjustable tray allows the freedom to quickly reposition your keyboard and mouse. The best keyboard placement is one or two inches above your legs, just below your elbow height. A slight angle away from your body will help you relax your hands as well. Your computer mouse should be tight against the keyboard, at the same height and angle, so that you never have to reach outward for your mouse.
5. Upgrade Your keyboard. Ergonomic keyboards are specially designed to encourage good hand and wrist posture, relaxing your arms and shoulders and making your typing more comfortable and efficient. You may benefit from the mini keyboard or a left-handed keyboard that do not have a number pad on the right side, allowing you to bring the mouse in even closer, thus decreasing muscle strain. When looking for a new keyboard, try several different designs to find one that fits your hands as well as your typing style.

Poor posture can impact your comfort and productivity at work. Upgrade to good, ergonomic chair for better support. Try an adjustable keyboard tray to  help arrange your workspace for better posture. These quick tips can help relieve pain and improve your comfort at work.