By Jane Pribek
janepribek@bellsouth.net
Go ahead – get rid of that inclined leather chair.
Sure, it looks cool. But it’s an instrument of torture for your back, if you regularly spend time using a computer.
So says Patricia Seeley, a Wales, Wis.-based certified professional ergonomist. Seeley works with people enduring work-related pain, for workplaces looking to keep their employees healthy, and as a forensic ergonomics expert.
Her happy news: Many of the ways to reduce work-related pain are free or inexpensive.
Ergonomics, or “human factors,” is the science of designing workstations, tools and job tasks for safety and efficiency. Ergonomics helps reduce injury from hazards such as repetitive motion, which can bring on back injury, carpal tunnel syndrome and tendinitis.
Ergonomics isn’t just for old people. Seeley has worked with a middle school to teach safe keying techniques. Middle-schoolers!
Moreover, ergonomics is personal: What’s good for you might not work for your boss, and vice versa. For example, a lawyer who is often counseling clients over the phone should consider a headset, while a paralegal, who drafts pleadings and correspondence all day long, might benefit from the keyboard ergonomic enhancements mentioned below.
The chair
Many pains are posture-related, Seeley says, and can be directly traced to an old, badly-adjusted chair. About 10 percent of the population needs a non-traditional chair because they are overweight or have back problems.
“But usually,” Seeley says, “the problem is they’re not sitting right. They don’t have their shoulder blades supported, they don’t have anything to support the lower back.
“One of the simple things I often recommend is look at the bottom of the office chair for a knob. Almost all office chairs have them. And if you rotate that knob totally clockwise, as tight as it will go, that increases the tension on the back of the chair, making it much more comfortable. Most people don’t even know that knob is there.”
The desk
People tend to have their monitors set way too high, and they’re sitting too far away from them, Seeley says. You should be looking down at the screen at a 15-degree angle – you should never be tilting your head upwards. And, you should be within 18 to 25 inches from your monitor.
Are you short? Most workstations are set at 30 inches, but because Seeley is 5’2″, she has lowered hers to 27 inches. Footrests are recommended if you can’t lower the work station.
The wrists
Your upper arm should be straight and vertical. Your lower arm should be horizontal and straight as well, from the elbow down to the fingertips. If there’s any bending of the wrist, you’re probably already experiencing wrist pain.
Seeley says to keep the mouse as close to your arms as possible to reduce reaching over for it, straining your fingers and wrists. Some people can benefit from a mouse bridge, which fits over the keyboard near the number keys, to accomplish the same goal.
For those who use a touchpad, a wrist rest might be helpful to keep from arching the fingers. Adjusted properly, armrests on the chair can perform the same function.
Laptops
The problem with these is, either your head and neck positions are wrong – you’re looking down at the screen – or your arm, wrists and fingertips aren’t in the straight line. Seeley says to consider an add-on monitor or keyboard, or both, set at the correct height.
Lighting
Seeley says to use a task light if you need additional lighting, one with an arm so you can direct the light. And, remember to dim it when you’re working late.
Experiment with different types of bulbs – incandescent, fluorescent, energy-efficient – whatever’s best for you. And while you’re at it, consider UV lighting as well, if you’re not seeing the sunshine enough, Seeley says.
But perhaps the most important consideration in lighting is to take eye breaks and do eye exercises, such as squeezing the eyes shut, and looking away frequently.
Moreover, the worst aspect of lighting is not too much or too little, but glare. That means adjusting window blinds and even using window tinting. Ditch the so-called anti-glare screens that studies have shown do nothing to reduce wear and tear on the eye, she adds.
Lighten up
Do you have pain in your joints and fingers, as I do after a long day’s work? It’s similar to the much-hyped “BlackBerry thumb,” and I get it from doing too much fine motor work with the fingers, which aren’t meant for long bouts of repetitive fine motor work, Seeley explains.
Get a squeeze ball, also known as a stress relief ball, and use it about once every 15 to 20 minutes. The squeeze is a gross motor function that brings relief.
But also, I’m told I pound the keyboard. My husband told me that, so naturally, I disregarded it. But Seeley says he’s on to something: Research at Marquette University has shown that even the most experienced typists probably use three times more force than is required. Hunters-and-peckers like me push even harder.
Seeley recommends the squeeze ball once again, as well as an arm rest, to use less finger force when typing. And, if applicable, trim those long fingernails.
Taking a course on proper keying is also an option, of course – but Seeley cautioned I’ll have a hard time unlearning my “fossilized mistakes.” (I still like Seeley, even if she did call me a fossil.)
Last but not least
It’s important to be an informed consumer.
“In general I find that the office supply stores tend to sell things that have the word ‘ergonomic’ on them, but have no basis in science to make that claim at all,” Seeley said.
Jane Pribek, a former family law attorney, is a former editor of the Wisconsin Law Journal and continuing contributor to that newspaper, a sister publication of the Carolina Paralegal News. She can be reached at janepribek@bellsouth.net.
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