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

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.