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!

Tips for Making Your Office More Ergonomic 

For many office workers, going in to work every morning feels like Monday morning in that there is little job satisfaction and the job is just that- a job.  Feelings of discomfort, frustration, and even stress can leave workers physically drained and exhausted by the end of the day, and certainly by the weekend.  One way to deal with these feelings is to change what you can.  Don’t worry, I’m not about to wax poetic about courage and serenity in relation to change and acceptance.  All I mean is that while you may not be able to make your job more exciting or meaningful, you can make your work space more appealing, both aesthetically and physically. 

The main way to make your work space more inviting is to make is more ergonomically friendly.  These changes can transform a corner office, a small office, and especially a cubicle more comfortable and less likely to cause work-related strain or injuries.  

{Tip: Many offices have a human relations coordinator who can either perform  an ergonomic assessment herself or refer you to someone who can.  In many cases, your office can and will foot the bill to protect you from injury and to enable you to be more productive.  There’s no harm in asking, right?} 

• Raise your monitor.  It should be at eye level and about 20 inches away from you.  A monitor lift is a very cheap and easy fix and is great for laptops in that it is vented and will allow your laptop to run at a cooler temp.
• Adjust your chair.  In fact, if you don't have an adjustable, ergonomic chair, ask for one!  This is especially true if you have had back problems.  Every worker needs good back support, as well as the ability to raise and lower the seat pan so that their feet are flat on the floor.
• Ask for a wrist rest.  Carpal Tunnel Syndrome is a common office injury and be easily avoided by practicing good wrist positioning.  It's important to know how to use a wrist rest though: wrist rests are actually meant to provide a resting spot in between periods of typing and for the palms of your hands, not your actual wrists!  
• Try an ergonomic keyboard.  There are more options out there than you can imagine, so finding a good fit is just a matter of preference and trying out a couple.  Ergonomic keyboards can be especially helpful as an add-on to your docked lap top.  They are much more comfortable for long periods of typing and can be moved closer to the body while your screen is elevated.
• Request a document holder.  It's such an easy fix, but elevating notes or documents that you frequently reference truly keeps you from straining your eyes and your neck.  Who likes to go home with a crick in their neck?  
• Lastly, try a sound machine, or even this free online generator, for fewer distractions.

Whether you're a 9-5 cubicle worker, a teacher/professor/lecturer, or a grad student, making ergonomic adjustments can only help you keep your focus and stay productive.  

When I am stressed at work, I often find my shoulders and neck ache at the end of the day. Some people feel pain in their back, or they experience eye strain and headaches. Physical pain as a reaction to stress is a good indication for me that I am not using good ergonomics or good posture at work. While there are many elements at work that create stress, poor body posture can make your stress much worse than it otherwise would be. Here are some great ergonomic tools that can help reduce stress and the pain that often results.

Ergonomic Keyboards – A good ergonomic keyboard will assist you in keeping your hands and wrists straight while typing; it can also encourage you to relax your shoulders and arms while sitting at your computer. Relaxing your muscles can greatly reduce the stress you feel in your physical body. There are a wide variety of sizes and designs for ergonomic keyboards. Find one that comfortably fits your hands, and use it for a while to determine if it helps relax your arms and shoulders. For me, the more standard split keyboard design, with the gentle curved to fit your hands, relaxes my shoulders and reduces stress the most.

Ergonomic Mouse – It may seem strange to suggest that your mouse can create or reduce stress for you. But if you use your mouse frequently, your shoulders and back can start to ache from stretching to read it, or your hand and wrists hurt from pressure. This may seem a small inconvenience, but your body will magnify this discomfort when you add it to high stress levels. An ergonomic mouse should fit your hand size and your usage. If your mouse is too small, it will strain your hand. As with your keyboard, give your mouse a test run to assure that it is a good fit. If you find that mousing seems to be a stressing activity, try a left-handed keyboard and a mini keyboard; they both move the number pad from the right side of the keyboard. This allows your mouse to be closer to the center of your body and reduces the strain of reaching and stretching during mouse use.

Ergonomic Chair – Your chair is one of your most important tools for relaxing your body and reducing feelings of stress. Ergonomic chairs are designed to evenly support every part of your body, helping you maintain good posture. Back pain is one of the first indications that your chair is not supporting you. Add a rolled towel or adjustable lumbar support to help in a hurry.  If you find your stress increasing, lean your chair back a little to help loosen up your muscles and create a perception of rest and relaxation.  Adjust your chair slightly throughout the day to create a feeling of freshness to your posture and position.

If you feel stressed at work and find that you are physically sore at the end of the day, it is time to consider some tools to help reduce your stress. A good, ergonomic chair is your most important tool to help you remain relaxed throughout the day. A well-fit ergonomic keyboard or mouse can also reduce physical stress in your shoulders, arms and hands. You may not be able to eliminate all the stressful elements at work, but keeping good body posture can keep your stress from escalating and reduce the physical pain that often results from stress.

Sitting at your computer all day can place significant strain on your back, shoulders and neck. Taking breaks to walk around can help relieve the pressure, but these breaks are short and probably not often enough. Have you considered a complete change of position? Maybe it is time to try an adjustable height ergonomic desk that allows you to sit or stand at your desk while maintaining good typing posture for your entire body. Two of the benefits of a sit-or-stand ergonomic desk are better 1) comfort and 2) improved productivity.

Productivity

A great way to increase your productivity at work is to stand up and take a break. This principle also applies if you are standing up to continue working; it gets you out of your sedentary position. A study at USC discovered that the standing can increase brain function by 5% to 20%. If your muscles feel stiff or you are struggling to solve a problem, standing up can relieve muscle strain and increase blood circulation to the brain.

Comfort

Cornell University’s Human Factors and Ergonomics Research Laboratory conducted a recent study with adjustable height desks found that most people prefer to stand part of their work day. They reported less discomfort in their upper bodies and about 20% reduction in general musculoskeletal strain when they rotated between sitting and standing at their desks. This is especially good news if you have pain in your neck and shoulders or are recovering from a back injury.  Even if you do not have injuries, the flexibility to both sit and stand at your computer can significantly increase your physical comfort at work.

Health

In addition to relieving pain and muscle strain, medical research has shown standing at your job tends to be healthier than sitting. At the University of Missouri, a recent study found that standing up can also have a significant impact on weight loss and calorie burning.

An adjustable height ergonomic desk can provide great health and productivity benefits. One example of a flexible height desk is the Hercules Sit-or-Stand Ergonomic Desk; it attaches to your current work surface to provide easy, all-in-one height adjustment for your monitor, keyboard and mouse. With the incredible developments in ergonomic desks, consider upgrading your desk to enjoy the benefits of being able a sit or stand throughout your day.

At the end of the work day, we often find ourselves suffering from headaches, back pain and other stress-induced discomforts. We all experience stress for different reasons and process it in just as diverse ways. Some job stress we cannot directly control, but many of the little things that add to it can be improved by looking at our habits, our body posture, and our muscle use.

Here are a few tips for lowering your stress levels at work:

• Take some time to warm-up and cool-down. Arrive at work a few minutes early to get your head in the game before your day officially starts. Think through your day and begin to mentally prepare yourself for the tasks ahead. At the end of the day, take a few minutes to set up your desk for tomorrow. Clean off any clutter and lay out the tasks for the morning. The more prepared you are, the less stress you will feel over the ordinary tasks, and even the fires, of the day.
• Rearrange your desktop. Start by getting rid of all the clutter; the mess is distracting and wastes time when you can’t find something. Place your most used items, like your phone or stapler, within easy reach. Move your keyboard and mouse so that they are centered in front of you, an inch or two above your legs. An adjustable keyboard tray can help optimize your work space. Try upgrading to an ergonomic keyboard to increase your comfort and productivity.
• Prioritize your day. Start the day with the most important tasks, before checking your email or answering phone calls. This way the priority tasks are done while you are fresh and focused; then you can spend a few minutes on email or phone calls, before launching into the next high priority. Don’t let low priority tasks interrupt you constantly throughout the day.
• Stand up! Don't remain seated for too long! Get up and stretch your back, neck and shoulders every hour to relax your muscles and ease any discomfort. For those hours when you are sitting, adjust your chair for maximum comfort. Move the backrest until it best fits the contours of your back. If your chair does not have enough support for your lower back, try a rolled up towel or add portable lumbar support cushion.
• Try using white noise. It is extremely stressful when you are trying to concentrate, but are constantly interrupted by noise around you. Most people lose up to two hours a day from these interruptions. Try an online, free white noise generator to see if you can concentrate better at work. There are also personal sound machines that offer a variety of sounds such as ocean waves or peaceful wind chimes.

Prioritize your work day and deliberately time your breaks to refresh you for the next task, instead of letting interruptions run your day. Evaluate your work space to determine what tools, such as an ergonomic keyboard or a personal sound machine, may help lower your stress and provide better comfort at work. Take the time to make little, stress-reducing changes to your work day and your work space.