July 2006
An Ergonomic Workplace
by Clara Fyffe IAVOA Corner
As I sit here at my computer
typing this article, I notice that my arms, from the elbows to my fingertips,
are resting on the desk, my shoulders raised and my neck tilted back. My feet
are tucked under the chair, pressing onto my toes. In this position, then,
I'm forced to lean forward against the edge of the desktop, sending my posture
into a downward spiral and my pain straight up!
Your desk is probably the most critical component of your office. It supports
multiple electronics and storage needs and serves as an area for not only
computing, but writing and sorting paperwork, as well. The height and layout
of your desktop plays an important role in your work posture and work efficiency.
A good arrangement is one that will allow you to work most efficiently, yet
with good posture.
The best ergonomic fit of your desktop depends upon the kind of work surface that you have:
Using a fixed height for computing as well as writing?
If your work area is a standard height, it is probably ideal for writing on paper, but it is too high for using a computer keyboard and mouse. The best suggestion is to install a height adjustable keyboard/mouse tray beneath the work area. If you have a desk with limited clearance or a center drawer that stops you from installing a keyboard/mouse tray system, then you may need to raise the height of your chair to use the keyboard and mouse on the desk top. This arrangement is not ideal because then your legs hang down. Remember, your shoulders should not be raised as you type; they should be relaxed and loose. If you do need to raise your chair, remember to use a good footrest to support your legs while you are working. A footrest should be used no matter what because it helps support your legs when you sit for long periods of time. Some footrests have a "hinge" in the center so that you can rock your feet back and forth, allowing increased circulation in the legs.
Using an adjustable height work surface?
Some people use adjustable height tables as desks. If you have an adjustable height work surface, set it to a comfortable height for writing and then attach a separate (lower) height adjustable keyboard/mouse tray system to correctly position your body.
Positioning your Desk
Try to arrange the desk
so that you have space on either side of it and easy access to the back area
for cables to connect to your computer.
1. When you are sitting comfortably, pull up to the edge of your work surface
and look straight ahead. What you see is your optimal viewing zone, and things
that you look at during work (computer screen, documents, etc.) should be
in or close to this zone.
Your monitor should be directly in front of you and facing you, not angled to the left or right. This helps to eliminate too much neck twisting.
2. Now, reach each arm out to the side of your body and move them from this position until your hands meet at the center of your body in front of you. The semi-circular area covered by the sweep of your arms is called your normal reach zone, and everything that you frequently use should be placed inside of or close to this area. You should not have to bend or stretch to reach things that you frequently use.
Don't forget your telephone. Keep it in arm's reach if you use it often. Also, there are options to help with neck pain when using the telephone. Nowadays, high quality speakerphones are available for use in your office. If you don't have a good speakerphone, the next best piece of equipment is a lightweight cordless headset. Decent units are relatively inexpensive. The third option that is not highly recommended is the old standby - the headrest that attaches to the handset of the phone. Those are not that great because you still must tilt your head a little and press so that the phone doesn't slip.
Environment
Lighting - Make sure that the lighting isn't too bright but that it's sufficient for your varied needs. For example, I have a "regular" light in the fan in the center of the ceiling. But I also have an OTT True Light lamp high above my computer itself for when I'm working on graphically intensive projects. You shouldn't see any bright light glare on the computer screen. If you do, move the screen, use an anti-glare cover, or lower the light level.
Ventilation - You may not realize it, but when you use laser printers, tiny toner particles permeate the air in your office. It's important to be sure that you have good fresh-air ventilation, such as a small exhaust fan or at least a ceiling fan and open office door that will move the air. Adequate heating or cooling so that you feel comfortable when you're working is also important.
Noise - Noise can cause stress and that tenses your muscles which can increase injury risks. Try to choose a quiet place for your work area, and use low volume music to mask the hum of any fans or other sound sources.
And don't forget about yourself.
At least every hour, get up from your desk and move around a bit. Do some light stretching or gentle exercises to help relieve muscle fatigue. Every 15 to 20 minutes, you should look away from the monitor at something at a distance (at least 15 feet away) to help relax your eye muscles. I make sure that my desk is near a window so that I can look out at the trees across the street. Aside from giving my eyes a rest, I find that leaning back in my chair and watching the branches and leaves on the trees sway in the breezes not only rests my eyes but relaxes my body and soothes my spirit.
Whatever layout and solution you choose for your home office, just make sure that you take into account your working comfort for a long, healthy work life. You'll thank yourself for it later.
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Clara
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