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written by ErgoRisk

Strong Foundation

Of course, one of the biggest factors that can lead to back pain is simply the amount of time that we spend sitting EVERY day.

We sit for in our car during our commute, sit at work, sit on the couch and at our home workstation. Sit, sit, sit, sit, sit. Obviously our body wasn’t designed to sit for days, months and years on end.

So, what can you do? The key to protecting the back is understanding that we need to find a better balance for our back and the stresses that we put on it.

Exercises are a great way to build back strength, flexibility and endurance. For example, yoga and Pilates promote strengthening muscles that support spine in a neutral posture.

Core stability exercises (e.g. theraballs, Bosu ball, floor exercises) are also great ways to strengthen the muscles that support our spine.

Hip mobility exercises (e.g. floor exercises, Yoga, Pilates) – specific stretches and exercises for hips and thigh muscles which can cause muscle imbalances and impact the function and posture of the low back
Microbreaks and stretch breaks – If you spend 8 hours on the computer, shouldn’t you at least give your back a break for a few seconds? Try to get up from your workstation as frequently as possible. Doing a back bend is a great way to “rebalance” your back if you have been working for a long time. Installing microbreak software like WorkRave is a great way to develop good habits.

Stand rather than sit – Try to incorporate brief standing task and breaks into your work day. Walk to the photocopier, stand to answer the phone, or just stretch back in your chair periodically for a change of position.

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written by ErgoRisk

Super Spine Support

In the office, our aim should be the same as if we were pounding down a mogul run. That is, our spine should be neutral, balanced and stable.

In the office, our chairs and how we use them have a major impact on whether we are able to achieve this.
For instance, did you know that sitting bolt upright is NOT the best position for your back? Ideally you should have your chair back slightly reclined (we’re not talking La-Z-Boy). If you sit slightly back from vertical then gravity will keep you pressed back into firm contact with your chair backrest. If you sit bolt upright, the minute you shift your weight slightly forward to reach for your keyboard or mouse, gravity tries to push you over into a hunched posture…..and usually gravity comes out the winner!

Use the following tips to make sure your chair is a good fit:

• Are your hips shifted to the back of the seat?
• Are your feet comfortably flat on the floor?
• Is there 2”-4” of space between the back of your knees and the back of your leg?
• Do you have good contact between your back and the chair backrest?
• Is the inward curve in your low back supported by your chair?
• As the pictures show on the right, you can support your back safely in many seated positions. The key is to set up your work area and chair so that you can reach everything while sitting in a well supported posture. It doesn’t matter how well your chair fits, if you lean forward out of it to squint at your monitor that is too far away, then all bets are off!

Try to eliminate the factors that pull you into a slouched posture, and then stand and stretch regularly – your back will thank you!

This article was
written by ErgoRisk

Neutral and Balanced

One of the most important cornerstones of back care is ‘neutral’ posture. Neutral posture is when the spine has an inward curve in the low back (lumbar curve), a slight outward curve in the mid back (thoracic curve) and an inward curve in the vertebrae of the neck (cervical curve).

This S-shape is the natural curve of the spine and is the position in which the back is the strongest (16X stronger than when slouched in a C-shape) and the one where we are least likely to injure ourselves.

Look for this ‘power position’ in the way athletes use their backs. Watch elite golfers generate power from their S-curve while you hack away with a hunched over ‘C’ shaped back. ‘S’ for Strong and ‘S’ for safe!
Whether you are at work or play, the aim should be to keep the spine stable and in ‘neutral’.

Remember when we talk about spine shape: S – STRONG! C – Crumbling!

Don’t just take it from us. Join a yoga, Pilates, or ski clinic and your instructors will reinforce that this is the posture where we are the strongest, most efficient and most stable.

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written by ErgoRisk

Building Blocks

Our backs are quite simply amazing!! Consider the feats of physical excellence that humans can achieve, most of which are impossible without a healthy back.

Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential to our health, wellness and livelihoods.

Our spines are made up of a few important building blocks.

Our spine is created out of bones called vertebrae which help support our body weight and are designed specifically to protect our nerves and spinal cord. Since the bones at the bottom support more weight, they are bigger.

Discs are positioned in between each vertebrae and act as flexible shock absorbers and spacers which allow room between the bones for the nerves to exit the spinal cord.

Ligaments hold the bones together and protect us when we try to move too far.

A complicated network of muscles both stabilizes the back as well as allowing us to move into a myriad of different positions.

Back injury and pain commonly occur when one of these 4 systems is continually overstressed. Whether it’s a disc, a ligament or a muscle, the problem can usually be tracked back to the way we use or misuse our body on a daily basis.

On a scale of 1-10, is your spine built on a rock solid foundation or is it soon to be a leaning tower?

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written by ErgoRisk

Ergonomic Stretching

As we all know, awkward and static postures, long work days (repetition) and the fact that our muscles are working at low but constant levels can lead to discomfort.

If you’re like most people working at the computer, you will probably have felt the burn in the shoulders or the ache in the forearm or wrist at some point in your working career.

Generally, all of the physical (and other) stress in our life can add up to a point where pain and discomfort creep in.

When we look at the build up of stress on the body from using input devices, it’s little wonder that discomfort or injury could be the result. There are a few simple stretches that can go a long way to giving your tired muscles time to recover and to help release the tension.

As always, stretching and exercises should NOT be painful. The pictures on the right are simple stretches meant to encourage bloodflow, tissue flexibility, decrease tension, and primarily – just to get you to stop chasing the mouse around for a few seconds!!!

Finally, remembering that we need to find a sustainable work/rest balance for our muscles is very important.

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written by ErgoRisk

The Wedge or The Putter?

While standard mice fit most people’s hands and meet the demands of day to day computing, there are some circumstances where alternative input devices can be beneficial.

One of the most important things to realize is that newer input devices are designed to address specific user needs.

A few of the common types of alternative input devices and their purpose follow:

• Vertical mice – position the wrist into a neutral (handshake) position, decreasing stress on the wrist and forearm.
• Contoured mice – position the wrist closer to a neutral position (somewhere between hand flat on the desk and the handshake position)
• Trackball – designed to allow the user to move the ball rather than the whole device (typically reduces reaching, repetitive wrist motion, good for limited mouse space)
• Left/Bilateral mice – designed for left hand use or to allow the user to switch between right and left handed mouse use.
• Central – some newer devices are designed to be positioned near the centre of the bottom of the keyboard. Generally, the aim is to reduce reaching and wrist motion.
• Graphics tablets – highly specialized devices, typically used for users working in graphics applications.

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Keeping Your Mouse From Attacking You

It’s quite interesting, when you watch someone play a sport, everyone uses a different technique. The same goes for using the mouse.

Do you perform the “Vulcan death grip” on your mouse? Or do you find yourself chasing your runaway mouse to the back of the desk?

Many of us have little idiosyncrasies that we have picked up over our years of chasing the mouse around the desk.

In the end – there isn’t one way that everyone should hold the mouse but there are some habits that you should try to avoid.

1. Avoid using the mouse with the wrist bent to the side. Ideally, you should be able to draw a straight line through the forearm and through your index/middle finger.
2. Similarly, your wrist should be in a straight line if you look at it from the side. Avoid using the mouse with your wrist bent upward.
3. Avoid resting the underneath of your wrist on the desk (or the wrist rest) and pivoting your wrist like a windshield wiper. This puts pressure on the Carpal Tunnel and can lead to discomfort in your wrist or hand.
4. Avoid over gripping your mouse. Some people squeeze their mouse like they are doing hand exercises.
5. Watch your mouse hand when you are working in a mouse intensive program – do you ‘relax’ your hand when you aren’t using the mouse or are you hovering (continuing to hold the mouse with your hand muscles still tense)

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Trapped by Your Mouse

When you look at the carefully molded collection of plastic to the right or left of your keyboard, it seems pretty harmless. Quiet, unassuming, yet a little slippery…

But BEWARE – despite their ever improving good looks, these little pests pack quite the bite.
It’s amazing that just over twenty years ago, the mouse was born.

Since then, the 90’s brought the computer to everyone’s cubicle and in this century, it seems like we have been finding more and more ‘to-do’ items, gradually increasing our workday (50-60 hrs anyone?) and decreasing idle time.

What’s interesting is that since we started computing, the number of tasks that we do using only the mouse has continued to skyrocket (e.g. internet use, enterprise databases).

Many workers today spend over 75% of their day using their mouse, the numeric keypad and other keys with their right hand. Is it any wonder that many of us experience discomfort in the right arm?

The ergonomic risk factors at work here are the same suspects we deal with when setting up our workstation: (1) awkward and (2) static postures of the fingers, wrist, and shoulder (3) many, many repetitions, (4) contact stress on the wrist or (5) the force with which they grip their mouse.

The good news is that the solutions can be simple – keeping the mouse close, holding the mouse with a straight (neutral) wrist posture, making sure the mouse settings are optimized and considering alternatives when needed (left hand mouse use, alternative input devices).

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written by ErgoRisk

Make Your Computer Work for You

The golden rule of office ergonomics is straightforward: Put your body into ‘neutral posture’ and then find ways to make your computer fit you.

The early designers were right, separating the keyboard and screen is the most important step.

For the frugal, an external keyboard, mouse and a stack of paper to lift your laptop screen help you get 90% of the way there.

For the technologically inclined, newer tools like wireless keyboards and mice, USB hubs, laptop holders, larger LCD screens and docking stations will help make your laptop easily adapt and contort to you.

If you find yourself somewhere and you don’t have all of the tools, remember that you still control your work habits. Taking frequent short breaks, changing working positions, using keyboard shortcuts, and managing your day will help you keep discomfort away.

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written by ErgoRisk

Technological Ergonomics

Isn’t technology awesome! With wireless networks, longer lasting laptop batteries, Google, 24/7 shopping, online chatting and role playing games, we can spend more and more time on our computers…Yahoo!!!!
Or maybe that should be Yeouch.com?

Do you ever get ‘in’ to something online at home and then all of a sudden you look up and it’s a couple of hours later?

Whether it’s melting into the couch, stretching out on the floor or using your laptop at the kitchen table, the equation is simple:

Lots of time + awkward postures = discomfort (or worse).

The most important things to remember when you are working at home are to try and keep your back supported in good posture and to avoid staying in one position for long periods of time.

Another easy fix is adding an external keyboard and mouse allows you to raise your laptop so the top of your screen is closer to eye level and to bring your input devices as close to elbow height as possible.

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written by ErgoRisk

Laptops and Ergonomics

If you look at anyone in your office at a laptop workstation, which of the following should you see?

• Hips positioned comfortably to the back of the chair
• Low, middle and upper back supported by the chair back
• When looking at their back, an imaginary line from their ear to their hips should be angled approximately 45 degrees
• Upper arms hanging vertically, with elbows relaxed comfortably at the side of the body
• Head positioned directly over the keyboard so that he/she can see the three point font spreadsheet on their 15” screen

The moral of the story is that while laptops are fantastic productivity enhancers, this benefit sometimes comes at the expense of worker comfort.

The good news is that some simple, inexpensive changes can enhance both comfort and productivity. The number one thing to do is to find a way to allow you to use a keyboard separate from your screen. Docking stations or external keyboard and mice will help you to minimize the impact of using a laptop in the office.

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written by ErgoRisk

The Beginning of Laptops

In the late 1970’s when laptops were being designed and becoming popular, design guidelines called on designers to separate the screen and the keyboard.

So…it’s now 25 years later and obviously that didn’t happen!

While laptops have changed where, when, and how we work as individuals and teams, they still contradict the golden rule of ergonomic design – “fit the work to the user”.

A lack of built-in adjustability means the user must adapt and contort.

I know we’re supposed to be flexible at work but really, sometimes doesn’t it just make you want to scream?

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written by ErgoRisk

Driving and Distractions

Ergonomics is based on the science of fitting our life to our physical and mental capabilities and limitations. When it comes to physical abilities, our muscles tend to provide us with an inside voice that tells us whether we are close to our limits (whether we listen to them or not is another issue altogether).

When it comes to using our brain, it’s not as black and white. Over the past few years, researchers have focused on ‘reaction time’ to determine how distracted and impaired we can become when we are driving. At any given moment, we make decisions as we are distracted by road signs, conversation in the car (or on a cell phone), and other electronic devices or displays (radio, DVD, organizer).

It’s interesting because all of us have a line that we hopefully don’t cross – drinking and driving. What’s interesting is that research has found that drinking and driving, driving exhausted, dialing and driving and texting and driving can all have the same effect on our decision making capabilities and reaction times. (If you have ever driven behind someone on their cell phone, this isn’t a surprise.)

Not surpisingly, many companies and cities are creating policies directing workers to eliminate distractions (cell phones, texting, computer use while driving).

What’s your plan or do you need to have a wake-up call before you change your habits?

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written by ErgoRisk

Ergonomics and your Car

First, offices with walls became extinct.

Then the office cubicles started to get smaller…and smaller.

And then they finally kicked you out of the office and suggested that you ‘telecommute’.

Well – look on the bright side – you finally have a corner office with a window! As you are admiring the view – check to make sure that you have enough tools so that working in your car isn’t a pain.

The good news is that the rules for setting up your car are similar to those for your office workspace. Consider if your car is truly a good fit for all of the tasks and equipment that you need. While smaller cars can be good on gas, they can wreak havoc on your body if you have to work in them on a day to day basis.
Look online for tools to hold your laptop, phone etc. (search www.google.com for mobile desks or mobile office).

There are some simple solutions on the market that attach directly to your steering wheel. If you’ll be working in the car for a period of time, switch to the passenger seat to avoid twisting. There are also Consider tools that will allow you to bring your office tools close to you (writing surface etc.) (e.g. www.mobilegear.com)

Try to fit your other devices up around you to keep yourself in neutral. Set-up your seat to keep your hips and back aligned, with your laptop in front of you. Consider using a filebox container with essential stationary, and resources that you can keep in your trunk.

In the end, we all know that your car isn’t the best office so it’s always important to listen to your body.
Taking breaks is important whether you’re driving, working in your office, or working in your mobile office.

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written by ErgoRisk

Travelling With Ergonomics

Whether you are commuting or on the road for the majority of the day, do you ever just stop and think – what the heck is in all of these bags?

Shouldn’t we be carrying a lot less considering the miniaturization of all of our devices? Isn’t this supposed to be a wireless, paperless business world?

But if you’re like most people, you probably carry not one bag but two or three to work. What do your shoulders and back think about this?

Whether you’re hitting the road to work or on a business trip, take the time to realize that more isn’t more – it’s just more of a pain in the back and neck.

Next time you’re carrying that heavy bag(s) around:

Ask yourself – what is essential and what can be left at home or the office (especially if you have taken your bags home and not opened them)?
If you are constantly packing a laptop back and forth and you have a home and work computer – look into whether your company allows you to log-in remotely or use a USB drive instead.
Consider a wheeled bag for your laptop and/or files. While this does reduce the weight on the spine and the shoulder, it can also tempt us to carry around more and more stuff. This is fine until we have to carry our case up a couple of flights of stairs. The pulling up motion with our shoulder behind the body is a no-no. If the files are essential and stairs and curbs aren’t a problem, they are worth considering. But it’s important to be aware of the potential issues.
Consider a back-pack. This keeps the load balanced on your back. But remember, you still have to lift it to get it on and wear it correctly. Generally, we recommend that our children’s backpack not weigh more than 10-15% of their body weight. Do you lead by example? Pull out your scale and see if you need to put your bags on a diet.

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Your Ergonomic Wallet

There is a classic Seinfeld episode where George gets picked on for carrying his ‘Costanza’ wallet. He carried so many receipts around in his thick, massive wallet, that at one point his back leaned to one side when he sat down. He even resorted to stacking napkins beneath his other pocket to level himself. Suprisingly (not!), he ended up with a sore back… What do you do with your wallet when you drive?

The good news is that most of us don’t sit on our wallet when we drive. But it’s often the small details that we forget when we are in a rush. Most of us take the time to get comfortable in our chair before the workday starts. Do you take the same time before you get out of your driveway?

Taking the time to put your back in ‘neutral’ while driving is essential. Neutral posture happens when your hips are at the back of your seat, and your low back is supported comfortably. The combination of long commutes and road trips, coupled with poor low back posture and vibration from your vehicle is as good as a GoogleMaps itinerary to the land of the Soreback Blues. The bottom line is that before you start any commute – start with your back in mind.

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2 Levels = Big No-No!

Someone forgot to inform the furniture designers and purchasers that it would be a great idea if the keyboard and mouse could be on the same level

The picture on the right is a classic example of a relatively modern computer workstation with the mouse on the desk and the keyboard at a lower level.

If you put your hand on this person’s right shoulder, you would feel their muscles working overtime. As well, the weight of their arm is supported by their wrist on the desktop. Over time, this can contribute to discomfort.

Take a moment and check your workstation – are you on the level?

Sometimes the answer is changing a keyboard tray; sometimes it’s putting the keyboard and mouse at the desk level. The principles we covered this month (keeping your tools close, on the same level and in line with your computer) work wherever you sit. Are you evolving or is your workstation still in the stone ages?

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written by ErgoRisk

The Phone Doesn’t Have to be Your Enemy

Have you noticed that as the office evolves, our desks fill up with more and more tools aimed at helping us work faster and faster?

Too bad we only have two hands…Cradling the phone between your ear and shoulder while writing or keying is an quick way to cause strain on your neck.If you frequently use your phone this way, consider using your speaker phone, a headset or at minimum, push away from your computer and use one hand to write and one hand to hold the phone.Don’t get caught in the ‘phone trap’!

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Paperless? Not likely…

How is your ‘paperless’ office working for you?

If you’re like most office dwellers, it may seem that the volume of paper has actually increased. If you frequently transcribe, edit or refer to documents while working on your computer, it’s important to be aware of your head and neck posture.

Did you know the human head weighs approximately 5 kg (11 lbs)?

It’s funny. We wouldn’t go to a gym and hold a 10 pound weight out in front of us for 4 hours a day so why do we do it at work and act surprised when our neck gets sore? Working with the neck twisted and the head leaning forward (such as when referencing documents lying flat on the desk) can result in soreness in the muscles that support the weight of the head. Ideal solutions put your documents inline with your monitor and tilted toward you. (i.e. book holder, inline document holder). Doing this helps us to sit in our chair without needing to lean forward or working with our neck bent.

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Not Too Close for Comfort

Your desk layout, work tasks and work flow impact the postures that you use during the day. Rather than adapting your body to a poorly set-up workstation, set up your work to fit your body and work habits.

Take a few moments to look at how your desk is organized:

Have your keyboard and mouse mysteriously taken a trip across your desk?
Is your phone in another area code?
Test your reach zones while sitting comfortably in your chair:

Zone 1

Keep your elbows at your side, and sweep your forearms and hands side to side. You should be able to touch anything that you

frequently

use (typically keyboard, mouse). If you can’t, bring them closer.

Zone 2

Straighten your elbows and reach forward with your arms. Without leaning forward with your body, sweep your arms side to side and in front of you. Anything that you use

occasionally

(i.e. calculator, phone) should be within reach. Remember to reposition your equipment if your tasks change significantly during your workday.

Zone 3

Get up and out of your chair to access anything outside Zone 2.

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Find Your Comfort!

Do your shoulders ache at the end of the day? Are headaches just a ‘part of the job’? Do you notice that symptoms miraculously disappear when you’re on vacation?
Sometimes your workstation set-up may be part of the problem. Take a closer look to see if your office tools are positioned for success or failure. Isn’t it time your symptoms went on vacation?

Think close. Think comfort.

A comfortable workstation is always within an easy reach.

Check to make sure all of your frequently used items and tools are within reach.

Crouching paper tiger, hidden dragon.
Watch out for the bite.

WThe position of paperwork and reference documents can affect your neck and back postures

Is your phone glued to your ear and shoulder?

Your phone handling habits say a lot about the stress on your neck and shoulder. If your neck or shoulder is ‘talking’ to you – listen and act.

Wanted: Single level dwelling for keyboard and mouse.

A common problem is having the mouse and keyboard at different heights and reaches. Keep them close and your body will thank you.

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written by ErgoRisk

Office Safari (The Thrilling Conclusion)

Office Shoulderamus Reachalotus

Known Habits

This species is quite entertaining to watch. They spend much of their day seated, chasing a smooth, contoured device around their desk. Frequently, their shoulder reaches as far to the side and to the front as possible, requiring a lean to the opposite side to maintain balance.

Prey

When not hunting mice, these creatures are also seen preying on phones, adding machines, printers and staplers just beyond their reach.

Known weaknesses:

These creatures suffer from significant pain and discomfort in their upper back, specifically on the side of their body responsible for most of the hunting.

How to ease their pain:

Bring their elbows to their sides, then bring all their favorite prey within easy reach. This will allow them to ‘toy’ with their prey while reducing their pain.

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written by ErgoRisk

Office Safari (Part 3)

Offico Spinus Reclinusmaximus

Distinct behaviours:

This squiggly species is singled out for their ability to significantly change shapes throughout the work day. These creatures are known to appear erect in the early morning, only to slowly contort into slinky, slouchy postures by the middle of the afternoon.

Habitat

Many of these creatures spend their full workdays in their personalized ‘cubicle’ habitat. Some also exhibit ‘nesting’ behaviour, staying seated for long periods after the majority of others have left the great indoors.
Also known to like focusing closely on their keyboard when hunting and pecking for keys.

Known weaknesses:

Known to experience significant pain in the low back and other points along their spine. Secondary pain found in the shoulders from over-reaching to the mouse and keyboard
Also known to suffer from headaches and occasional symptoms in the arms.

How to ease their pain:

Gently push their chairs in close to their workstation to help hold them upright. Use any means possible to coax these creatures out into the open every few hours (more often is better).

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Office Safari (Part 2 – watch out for these guys!)

Offico Craniamus Vulturiens

Distinct behaviours:

• These unique creatures are best known for their ability to touch their nose to their monitor while sitting in their chair.

Prey:

• Eight point font (or less) and documents sitting on their desk.
• Also known to like focusing closely on their keyboard when hunting and pecking for keys.

Known weaknesses:

• Commonly known to suffer from significant discomfort in the neck and upper back.
• Also known to suffer from headaches and occasional symptoms in the arms.

How to ease their pain:

• Simple solutions such as adjusting the screen higher, making sure that the font is big enough and bringing documents inline with the monitor (tilted toward these creatures is best) are some simple solutions to ease their suffering.

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written by ErgoRisk

Office Safari (Part 1)

Have you ever wandered through your office wondering exactly where some of the people came from?

Some of your co-workers may seem like they’re from another continent or planet. This month, we will slowly creep up on a few of the species that are commonly seen migrating throughout the great indoors.

Be careful…these species may look relaxed and comfortable when left alone but are known to become quite agitated when provoked. It is important to observe and record the habits of these species as their unique postures could be causing the discomfort they can be heard describing at the office “watering hole”.

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Office Safari (The Beginning)

Shhhh! Quiet. If you slowly look around the office, you will see many different species of office dwellers.

This month, we will go on the hunt for some of the most common, but nastiest of office dwellers. While their poses and postures may seem alluring, their painful bite has been well documented.
Come with us as we explore on our office safari!

Stay low…avoid provoking the office animals

On our safari, we will observe (no poking or touching), and explain some of the daily habits of these strange inhabitants of officeland.

Offico Craniaumus Vulturiens

While this species appears quiet and sedate, it has a fierce bite. This species loves to feed on small fonts, huge spreadsheets and office workers that slouch when on the computer. BEWARE!

Offico Spinus Reclinusmaximus

This species is well known to sit upright early in the day. But as the day progresses, you will notice them slowly slinking down onto their perch.
If disturbed, they will commonly wail something like ‘budeyamcomfy’.

Offico Shoulderamus Reachalotus

These creatures are fascinating.

Their most distinguishing characteristics are their long, lean tentacles that spend the majority of the day chasing ‘mice’ or other objects within their ‘territory’.

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Use It Right!

• Are you set-up for a let down?
• Do you own your workstation or does it own you?
• Take responsibility for your posture and your workstation set-up. Remember that even with the most ergonomically designed workstation – your actions will determine how you feel. Treat your body well, keeping the arms in close and reclining slightly in the chair.
• Take brief breaks whenever possible.
• Be careful which postures you invest in.
• What are you going to do to help yourself today?

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What Will Hurt You?

Have you ever held a mirror up to yourself while you are deep in thought at your computer?

• Do you look like a vulture?
• Are you …
• Twisted?
• Contorted?
• Holding the phone with your earlobe?
• Reaching forward to your mouse like a zombie?
• Is your mouse winning the race as you chase it across your desk?

Be Aware of Awkward Postures.

• Avoid slouching: move close and recline your chair’s backrest 10-15 degrees;
• zoom your screen content to 125-150% to help keep your head back over your shoulders;
• get reference paper on a document holder under your screen.
• Use a head set or speaker phone to multitask with the phone.

Static Muscle Use:

• Avoid reaching:
• move closer to your workstation and keep your elbows close to your trunk;
• keep your forearm resting on an arm rest or desk surface when using the mouse to reduce stress on your neck and upper back.

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Keyboard History

The first typewriter was mass produced in the 1870’s. The original QWERTY layout minimized frequently used pairs of keys from being positioned side-by-side. When adjacent keys were pressed in close succession, they tended to jam on each other. The QWERTY layout was, in fact, an attempt to increase typing speed.

Current keyboards don’t have the same mechanical obstacles of typewriters. However, the QWERTY layout has endured.

Interestingly, with the evolution from typewriters to computers, mice and numeric keypads have been integrated in a desire for increased speed. For some workers, their layout can contribute to fatigue and discomfort.

Our greatest challenge is that we spend too much time sitting, alternately keying and mousing. The type of key layout is much less important than using proper postures and taking frequent microbreaks to interrupt awkward, static postures day after day after day after day…

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Take Responsibility (Week 4)

Get a Life, Take a Break.

In addition to taking microbreaks throughout the day to interrupt sustained postures, make sure you use your breaks to step away from your desk whenever possible.

Your body is designed to move.

In the 1800’s, 90% of the population received enough physical exercise in the normal working day to stay physically fit. Today, the figure is less than 2% (ParticipACTION).

Make movement (exercise) part of your workday by getting out for walks at breaks and lunch.

Eat lunch away from your desk to change your surroundings.

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written by ErgoRisk

Defining Ergonomics

The International Ergonomics Association (IEA) has the following definition

Ergonomics (or human factors) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.-Unknown Author

This information will set a foundation for the scope and importance of ergonomics as it is applied to the office environment. Important ergonomic (safety) risks are explained and workstation users are reminded that they need to use their workstation properly.

What Does It Mean For You?

It means we need to look at the whole system (furniture, hardware, software, work environment, work schedule) to help fit the workstation environment to the needs of the office user.
There are internationally established standards for how a workstation should be designed to accommodate most users.
Making sure the workstation fits you well is an important start (environmental changes) but the next step is making sure you use it properly (behavioral changes)!

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written by ErgoRisk

Ergonomics Basics

This information will set a foundation for the scope and importance of ergonomics as it is applied to the office environment. Important ergonomic (safety) risks are explained and workstation users are reminded that they need to use their workstation properly.

Ergonomics Defined.

It’s a whole lot more than just chairs! It’s a way of helping you make your workstation fit you for the tasks you need to do.

Keyboard History.

• How did your fingers get here?
• Why do we use the QWERTY keyboard?

What Will Hurt You?

• Poor posture.
• Static muscle use.

Use it Right.

Even a sugar-coated, ergonomically optimal workstation can be trouble if you don’t use it properly.

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written by ErgoRisk

Begin With the End in Mind

The Leaning Tower of Pisa is a great example of what happens when something is built on an unstable base. Slowly but surely, the structure wobbles and tilts and has problems keeping itself upright.

Is your core a firm foundation or do you find yourself tilted, twisted or shaped like a giant C by 3PM?

Our body should be strong enough to support sitting daily but if we don’t use our muscles at work or home, the foundation gets weaker and weaker (and weaker and weaker)… No matter what age you are, ask yourself, if you keep on doing what you’re doing, where will your body be in 5, 10 or 15 years?

A person who has health has a thousand wishes. The person who doesn’t has but one. – Author unknown

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written by ErgoRisk

And the Award for Best Posture Goes to…

E) All of the above

There is not one perfect posture. Change your posture frequently. Look around your office. There are probably very few people sitting up perfectly straight.

There are a couple of simple things you can do to create different ergonomic sitting positions:

• Check your chair and see if the back rest or chair can go into a ‘floating mode’. Typically this is done by adjusting a tension adjustment knob located underneath the front of the chair or a “back lock” lever on the side (Ohhh!!! So that is what it’s for!)
• Even if you can’t do this, change your chair adjustments throughout the day, stand up when you can, or even occasionally sit forward on your chair.

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written by ErgoRisk

If it’s Broken, Fix it!

Is your chair broken? Twisted? Does the cylinder keep giving you that sinking feeling when you sit on it? Is your seat foam in a constant state of depression?

How do you think your back feels? If your car isn’t running well, you take it to a mechanic. Most of us use our office chairs for more than 4 hours per day, (some of us, many, many more). Putting your body into a seated position for so long can easily lead to neck, back or shoulder pain.

The solution is simple – tell your supervisor and get it fixed.

Sometimes, chairs actually come with lifetime warranties so the fixes are free! Take 2 minutes and do a quick check to make sure everything is in working order. Who knows, you may even find some adjustments on your chair you never knew you had!

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written by ErgoRisk

The Perfect Fit

Chairs dictate what posture we are in for the majority of every day, week and year. Surprisingly though, few of us spend any time setting our chairs up to fit our body.

Take a few minutes to complete the following scavenger hunt:

• Find the instructions for your chair. The instructions are often attached underneath the seat pan.
• Figure out what type of chair you have and find the chair manual online.
• Print a copy of the following document PDF
• Take a few minutes and walk through the exercise to find that perfect fit.
• Sit back and relax, you are now on ‘comfort island’.

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written by ErgoRisk

Take Responsibility (Week 3)

Microbreak Reminders

Give your body a break by changing positions regularly. This means moving in the opposite direction regularly for brief periods of time.

If you are having trouble creating some good habits, you can set-up reminders in your calendar program or look for natural cues to remember to take a break (e.g. stand up each time the phone rings).
Still not working for you? There are some great free software products that can be installed on your desktop to provide reminders. Two worth mentioning are:

WorkSafe Sam:

• WorkSafe Sam “Stretch Prompter” is a desktop tool that provides stretching tips to help reduce eye and muscle strain for office workers. (www.worksafebc.com)

WorkRave:

• WorkRave is a program that assists in the recovery and prevention of Repetitive Strain Injury (RSI). The program frequently alerts you to take micro-pauses, rest breaks, measures your mouse use (in meters!) and can help you set and keep daily limits.(www.workrave.org)

Of course, check with your IT department before loading any software on your computer.

Saskatchewan Ergonomics Legislation

Below you will find a list of the Saskatchewan Ergonomics Legislation that you should be aware of.

Lifting and handling loads

78(1) An employer or contractor shall ensure, where reasonably practicable, that suitable equipment is provided and used for the handling of heavy or awkward loads.
(2) Where the use of equipment is not reasonably practicable, an employer or contractor shall take all practicable means to adapt heavy or awkward loads to facilitate lifting, holding or transporting by workers or to otherwise minimize the manual handling required.
(3) An employer or contractor shall ensure that no worker engages in the manual lifting, holding or transporting of a load that, by reason of its weight, size or shape, or by any combination of these or by reason of the frequency, speed or manner in which the load is lifted, held or transported, is likely to be injurious to the worker’s health or safety.
(4) An employer or contractor shall ensure that a worker who is to engage in the lifting, holding or transporting of loads receives appropriate training in safe methods of lifting, holding or carrying of loads.
4 Oct 96 cO-1.1 Reg 1 s78.

Standing

79(1) Where workers are required to stand for long periods in the course of their work, an employer or contractor shall provide adequate anti-fatigue mats, footrests or other suitable devices to give relief to workers.
(2) Where wet processes are used, an employer or contractor shall ensure that reasonable drainage is maintained and that false floors, platforms, mats or other dry standing places are provided, maintained and kept clean.
4 Oct 96 cO-1.1 Reg 1 s79.

Sitting

80(1) Where, in the course of their work, workers have reasonable opportunities for sitting without substantial detriment to their work, an employer or contractor shall provide and maintain for their use appropriate seating to enable the workers to sit.
(2) Where a substantial portion of any work can properly be done sitting, an employer or contractor shall provide and maintain:
(a) a seat that is suitably designed, constructed, dimensioned and supported for the worker to do the work; and
(b) where needed, a footrest that can readily and comfortably support the worker’s feet.
4 Oct 96 cO-1.1 Reg 1 s80.

Musculoskeletal injuries

81(1) In this section, “musculoskeletal injury” means an injury or disorder of the muscles, tendons, ligaments, nerves, joints, bones or supporting vasculature that may be caused or aggravated by any of the following:
(a) repetitive motions;
(b) forceful exertions;
(c) vibration;
(d) mechanical compression;
(e) sustained or awkward postures;
(f) limitations on motion or action;
(g) other ergonomic stressors.
(2) An employer or contractor, in consultation with the committee, shall regularly review the activities at the place of employment that may cause or aggravate musculoskeletal injuries.
(3) Where a risk of musculoskeletal injury is identified, an employer or contractor shall:
(a) inform each worker who may be at risk of developing musculoskeletal injury of that risk and of the signs and common symptoms of any musculoskeletal injury associated with that worker’s work; and
(b) provide effective protection for each worker who may be at risk, which may include any of the following:
(i) providing equipment that is designed, constructed, positioned and maintained to reduce the harmful effects of an activity;
(ii) implementing appropriate work practices and procedures to reduce the harmful effects of an activity;
(iii) implementing work schedules that incorporate rest and recovery periods, changes in workload or other arrangements for alternating work to reduce the harmful effects of an activity.
(4) An employer or contractor shall ensure that workers who may be at risk of developing musculoskeletal injury are instructed in the safe performance of the worker’s work, including the use of appropriate work practices and procedures, equipment and personal protective equipment.
(5) Where a worker has symptoms of musculoskeletal injury, an employer or contractor shall:
(a) advise the worker to consult a physician or a health care professional who is registered or licensed pursuant to an Act to practise any of the healing arts; and
(b) promptly review the activities of that worker and of other workers doing similar tasks to identify any cause of the symptoms and to take corrective measures to avoid further injuries.
4 Oct 96 cO-1.1 Reg 1 s81.

Shift work and constant effort and exertion

82 Where a worker works shifts or a worker’s work demands constant and uninterrupted mental effort or constant and uninterrupted physical exertion, an employer or contractor, in consultation with the committee, shall:
(a) assess the risks to the worker’s health and safety of the worker’s work;
(b) inform the worker of the nature and extent of the risks mentioned in clause (a) and the ways to eliminate or reduce those risks.
83(1) An employer or contractor, in consultation with the committee, shall identify any tasks that involve a potentially harmful visual demand on a worker.
(2) An employer or contractor:
(a) shall take all practicable steps to reduce the harmful visual demand of those tasks;
(b) shall inform the worker of the risk of performing those tasks;
(c) shall advise the worker to consult a physician or an optometrist if any persistent vision impairment, disability or visual strain results from performing the tasks;
(d) where a worker cannot attend a consultation mentioned in clause (c) during the worker’s time off work, shall permit the worker to attend the consultation during normal working hours without loss of pay or other benefits; and
(e) where a worker cannot recover the costs of a consultation mentioned in clause (c), shall reimburse the worker for the costs of the consultation that, in the opinion of the director, are reasonable.
4 Oct 96 cO-1.1 Reg 1 s83.

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written by ErgoRisk

Take Responsibility (Week 2)

Don’t Take it Sitting Down

The bulk of our work tasks require us to sit. Static positions are not particularly healthy for our backs since sitting puts increased pressure on the tissues in our spine.

Take every opportunity to get up and move around as part of your work tasks.

Try these:

Stand up while you are talking on the phone.
File papers far enough away that you must get out of your chair.
Don’t call or email people in your office, go and visit them.
Locate your printer outside your office or work space.
Drink lots of water…
Occasionally get out of your chair when in long meetings.
Stand up while reading or reviewing printed documents

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written by ErgoRisk

Take Responsibility (Week 1)

Put Your Hand Up – Get Help!

…doing the same thing over and over again and expecting a different result. -Ben Franklin

We are all pretty familiar with the signs and symptoms of injuries that come from something unexpected like a slip or a fall. We may not be so aware of warnings of a slow hurt. Injuries that take a long time to develop can take a long time to heal so it is best to deal with them early.

We love Ben Franklin’s definition of insanity, “… doing the same thing over and over again and expecting a different result.” Many of us ignore the gradual aches and pain, expecting them to magically disappear. You need to change what you are doing if you want to improve that ache, pain, tingling, numbness or reduced range of motion.

There are lots of ways to get help:

• Ask you supervisor or site safety representatives.
• Have a professional ergonomist review your work habits and workstation layout.
• Talk to a practitioner familiar with musculoskeletal disorder development (physio, athletic or massage therapists, sports medicine doctors – Chiropractor or GP).
• Do some on-line reading at WorkSafeBC or CCOHS.

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written by ErgoRisk

Theme Package (Take Responsibility)

Theme:

Take Responsibility for Work Organization

Overview:

It is important to understand how to properly manage your workday to minimize the risks of discomfort and injury. Personal habits can go a long way to success or failure when dealing with workplace discomfort.

Put Your Hand Up & Get Help:

• What should you do when you experience discomfort?
• A change is needed if you want your pain to go away.

Don’t Take it Sitting Down:

• Our body is not meant to sit for long periods of time.
• Get out of your chair at every opportunity.

Microbreak Software:

• Do you need help reminding yourself to get up and move around?
• There are some great software solutions that can help encourage good habits.

Get a life – Take a Break:

• Don’t work through breaks and lunch.
• Your body needs to move.
• Use your breaks to get out of your office.
• Eat lunch away from your desk.

This article was
written by ErgoRisk

Test Your Moniter IQ (Part 2)

Q: Won’t a close monitor bother my eyes or project ‘radiation’?

A: Those worries about monitor radiation from CRTs were resolved years ago, and flat screen technology is totally different and much easier on the eyes. If you find the monitor is too bright or it bothers your eyes to have it close try adjusting the brightness and contrast. (But don’t get too close – minimum recommended distance is 16”).

How? – Those little buttons on the bottom front of your monitor case adjust the screen brightness and contrast. It might take a bit of trial and error, but once your monitor is set for your vision your eyes will thank you!

Q: What if I wear bifocals or progressive lenses?

A: Bifocal wearers typically look out of the bottom of the lens to view the monitor so to avoid tipping your head up to view the screen, set the top of the monitor 3” -4” below eye level.

How? – Lower your monitor as much as possible. If you’re still too high try the following tips: Sneak your chair up a bit to get your eye level above the top of the monitor OR position the work on your screen a few inches lower. You’ll lose a bit of screen area but your neck and shoulders will thank you!

TIPS:

• Your monitor should be lined up directly in front of you so that you don’t have to twist your neck to view it.
• You should take regular 20-20-20 vision breaks to rest your eyes if you spend long hours in front of the computer – every 20 minutes take a 20 second break and refocus your eyes on something at least 20 ft away. (It works just as well to close your eyes for 20 seconds, but then folks might think you’re sleeping on the job!)

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written by ErgoRisk

Test Your Moniter IQ (Part 1)

Q: What exactly is the ideal monitor height?

A: Monitors should be set so that the top of the screen is roughly at eye level when you are sitting up straight.

Why? – Relaxed posture for the human eye is 15˚ below the horizon and we all slouch now and then, so before you know it your relaxed eye is focused in the middle to upper 1/3 of the screen….and that’s where most of our work is.

How? – Raid your photocopy room and prop your monitor up on packages of paper if it’s too low, or pull out those phone books from underneath if it’s too high.

Q: How far away should your monitor be positioned from your eyes?

A: It depends on your vision, if you catch yourself leaning forward or squinting to view the screen it’s too far away and you need to pull it closer!

Why? – Your head weighs as much as a bowling ball! When you lean it forward to squint at a monitor your upper back and shoulder muscles pay the price!

How? – Pull your monitor closer! … with the advent of flat screens everyone seems to push their monitor farther away to regain desk space, but that has spawned a generation of ‘leaners’ with sore necks and upper backs! If you can’t part with the debris on the front of your desk to bring your monitor closer to you, then try keeping your chair tucked in close to the front of the desk so you bring yourself closer to the monitor.

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written by ErgoRisk

Right Wrists!

Wrist Revelations

If you have a keyboard tray and you know how to type without looking at the keyboard, see if your keyboard tray can tilt forward. Tilting your tray forward 5-10 degrees will help to put your wrist in ‘neutral’ (from a side profile).

If you ‘anchor’ your wrist to your desk while typing, flatten the legs on the back of your keyboard to improve your wrist posture. This helps you to avoid typing with the wrists bent backward.

Make sure that you have the right equipment and accessories. If you can’t stop yourself from resting your wrists on your desk, use a wrist rest.

REMEMBER: Wrist rests are to be used when RESTING, not all of the time!

LOOK for wrist rests that are comfortable (e.g. gel) and not too high. Consider ‘ergonomic input devices’ (keyboard, mice) that promote a neutral/straight wrist angle. Ergonomic keyboards help by eliminating bending the wrist to the side while typing. Vertical mice help put your wrist in neutral (handshake) posture and eliminate anchoring. Doublecheck that your elbow height and keyboard height are approximately equal – helping to minimize awkward wrist postures. Adjust your mouse settings so that you can cover the majority of your screen without re-positioning your mouse.

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written by ErgoRisk

Wrist Wrangling!

As we covered in last month’s tips, our wrist and hand muscles work best when they are in ‘neutral’ position. Our office jobs have become so specialized and repetitious that even seemingly minor movement habits and awkward postures can add up over time and lead to discomfort or injury. Here are some of the most common issues that we see:

• Working with the wrists resting on the desk when using the keyboard or mouse.
• Resting on the wrists AND working with the wrists bent backward when typing or using the input device.
• Anchoring the wrist to the desk then using the wrist like a windshield wiper when using the mouse.
• Resting the wrist and base of the palm on the desk or desk edge when typing or using the mouse.
• This leads to pressure on the carpal tunnel and promotes poor wrist posture (see picture)
• Working with the wrists bent to the side when using a conventional keyboard or mouse for a high percentage of the day.

When the wrist is bent backward or the palm rests on a desk edge or hard surface, friction is created between the tendons, their protective sheath and the bones and ligaments of the wrist. Think of it as a string rubbing over the corner of a desk. Over time, the string can become hot and frayed. Similar reactions may occur when we work repetitiously with the wrist in awkward posture. This can lead to wrist and hand injuries over time.

Ergo Tip: To protect your wrists and hands, consider installing ‘microbreak’ software such as WorkSafe Sam or Workrave.

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written by ErgoRisk

(More) Kidz Ergo

Pint-sized Ergonomics

Let’s keep this simple: Adult furniture does not fit kids. Poorly set-up work and play environments can lead to MSI or discomfort in adults or children. On the whole, adults and children continue to spend more and more time in front of computers and video game stations. We want and need to ensure that our kids play safe.

Here are some simple tips to help:

• When setting up your child’s computer, buy children’s furniture OR furniture that has adjustable legs (example – IKEA table top and adjustable legs) . Click HERE for more info.
• Make sure the keyboard and mouse are on the same surface and at your child’s elbow height.
• Consider purchasing keyboards or trackballs that are kid-sized. Click HERE for more info.
• Purchase a height adjustable monitor and lower the monitor as much as possible.
• Provide a chair that can adjust in height so that it will continue to fit them as they grow.

What can you do in the short term?

• Provide flat cushions for your kids to sit on so that their elbows are at the same height as the table.
• Put pillows behind your kids back to push them forward and to support their back.
• Provide your kids with a footrest (e.g. phone books, a box) so that they can sit with their back and feet supported.

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written by ErgoRisk

Kidz Ergo

A pain in the backpack.

As your kids prepare for their march back to school, take a second to consider the following:

One recent study identified that over half of children carried loads heavier than recommended (>15% of body weight; American Physical Therapy Association). The same study found that 1/3 of these children reported significant back pain requiring treatment or time away from activities or school.

If you see any of the following, your child’s backpack may be too heavy:

• Their posture changes when wearing the backpack
• They struggle when putting on or taking off the backpack
• They report pain, tingling or numbness when wearing the backpack
• The pack is more than 15% of their body weight (recommended maximum)

Before they head out the door, do the following five-point check:

1. Are they wearing both straps?
2. Does the backpack rest over the middle of the back? (not slouching below their hips)
3. Can the child put on and take off the backpack without difficulty?
4. Is there anything in the bag they don’t need to be carrying?
5. Are the heaviest items toward the bottom of the pack and closest to their low back?

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written by ErgoRisk

Office Lighting

Being able to see your work without straining is a necessity. While this seems apparent, are you viewing this on your 12” laptop screen? Do you work in a dark corner of your house or in a well lit room with a vista?

As you may have noticed, as the years tick by, we need more light to see what we’re working on. Did you know that the visual performance of a 20 year old is 8 X that of an average 60 year old? Or that someone in their 60’s requires 3.5 X more contrast than someone in their 20’s?

Since our homes aren’t usually lit up like the typical fluorescent office tower, shedding a little light on the situation is a priority. Three essential tools in the fight against eye strain are:

• task lighting
• a document holder
• a monitor that allows you to work in a relaxed position (versus straining forward to see)

Task Lighting

Task lighting is quite simple and doesn’t have to be expensive. The key is that you have enough light on your documents (not on your monitor) to create contrast so that you can see them without squinting.

Document holders

Simple book holders (~$20 e.g. Fellowes Booklift copyholder) are available at any office supply store and can position your documents at an angle up off of the desk. This simple function allows you to sit back in your chair and be supported rather than forcing you to lean forward to read the document flat on your desk. If Santa is generous, consider the Vision Vu document holder (www.vu-ryte.com).

Monitor

The last (but not least) essential tool to help reduce eye strain is a monitor that allows you to see the information on the screen easily without the need to scroll four pages over when you’re working in Excel. Did you know that a going from a 14” laptop screen to a 17” LCD increases your screen workspace (in2) by almost 50%? It’s a nice win-win. Increase your comfort and productivity at the same time.

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written by ErgoRisk

Keyboard and workspace set up tips

The golden rule for any workstation is to ‘Fit your workstation to you’. First get yourself comfortable in your chair, (hips and back supported, elbows at 90 degrees at your side), and then bring the work to you.

• your computer, documents and other office tools should slide forward and be positioned to fit you so that you can work in this comfortable position
• bring your keyboard toward you to touch your fingertips
• bring your monitor close enough and high enough that you don’t need to move your head or neck to view your work

Laptops

If you are working off of a laptop at home, the number one item on your wish list should be an external keyboard and mouse. If you don’t have these, your body is in a catch-22. Either your head must look down at the screen or your shoulders hunch up to reach the keyboard.

An external keyboard and mouse will allow you to raise your monitor and keep your input devices close.

• For shorter individuals, keyboard trays are an essential piece to the puzzle. Simple, sliding keyboard trays can position your keyboard and mouse 3” lower, allowing a significantly more relaxed posture than working with the keyboard on the desk.
• For taller people, finding ways to lift/raise your desk or monitor can be the simple fix to help you find a perfect fit.

If Santa is planning on being generous, height and angle adjustable keyboard trays with room for the mouse will ensure you can position your keyboard to match your abilities (e.g. tilting slightly away from you if you don’t look at your keyboard, and slightly higher and toward you if you need to look at the keyboard). Just remember, the goal is always to position the top of your keyboard and mouse at your elbow height. This helps to make sure that you aren’t forced to reach forward to touch your keyboard.

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written by ErgoRisk

What to look for in an office chair

How is your $99/hand me down steno chair working out for you? And that office desk that was an ‘unbelievable deal’? Are the words ‘you get what you pay for’ still ringing in your ears? It may be time to add a few items to your Christmas wish list.

Your home office furniture doesn’t need to be expensive, it just needs to fit you and feel comfortable.

The two largest purchases you will make for your home office will be your desk and your chair.

As you are putting your wish list together, here are a few of the chair features that Santa and the elves will understand:

• Height adjustability
• A seat that lets you slide your hips to the back of the seat without the front of the seat touching the back of your knees
• Height adjustable backrest with a contour that supports your low back
• Easy adjustments for tilting the backrest and the seat
• Easy adjustments allowing you to change positions throughout the day (e.g. a rocking mode – not locked)

If you plan to ask Santa for a desk, you should ask yourself the following questions:

• Do you need space for a computer and a place to read and write on your desk?
• When you sit in your chair, is your desk top significantly higher than the bottom of your elbow? If so, make sure that you have a way to put your keyboard and mouse at a lower height (height adjustable desk or a keyboard and mouse tray)
• Don’t forget the kids! If you’re not the only one using the home office, more adjustable furniture will allow everyone to be comfortable.

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written by ErgoRisk

Work Habits

The fourth and final pillar is our work habits. I love this quote:

First we form habits, then they form us. Conquer your bad habits or they will conquer you. – Dr. Rob Gilbert

When you look back how did your habits form you in 2008? Take a second to score yourself using the scale on the bottom of the page.

• What do your work habits say about you and how much you value your health and wellness?
• Do you work as long and as hard as you can until you are physically and mentally spent? Or do you pace yourself to make sure that you finish your day with no discomfort and some reserve for your family?
• What’s the longest that you go without taking a break? 4 hours or 30 minutes?
• Do you work in one posture all day long or do you choose to stand up, or change your work posture frequently throughout the day?
• Do you know any stretches or simple exercises that you can do to counter the stresses and postures that you work in all day?
• Do you know what microbreaks are and how they prevent fatigue and discomfort?

Reflect back and look forward. What’s your plan to make 2009 a ‘10’?

This article was
written by ErgoRisk

Good Posture

Good posture is a good habit that contributes to the well-being of the individual… Conversely, bad posture is a bad habit. The ideal alignment of the body may not be attainable in every respect, but it is the standard toward which efforts to attain it are directed. – Kendall, McCreary and Provance, 1993.

The third pillar, and one of the most important pillars, is posture. The greatest thing about this pillar is that we control our posture and postural habits.

• Do you know what good posture is?
• Do you use good or bad posture?
• Do you squeeze the phone between your ear and shoulder or hold it to your ear with your hand?
• Do you slouch in your chair or do you slide your hips to the back of the seat every time you sit down?
• Do you lean on your elbow rather than sitting back in your chair?
• When you look back on 2008, how do you rate yourself? Do you choose to do better in 2009?

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written by ErgoRisk

Right Tools for the Job

The second pillar is to make sure that you have the right tools to do your job safely and to make sure your tools are adjusted correctly. Without the right tools (chair, desk, input devices), it can be impossible to put yourself in a position to work without adding unnecessary stress to the body. Based on what you know, take a second and score yourself using the scale at the bottom of the page. Take a look around. What is stopping you from working in a ‘neutral’ or relaxed working posture?

• Is it your laptop pulling you in until your nose touches the 9 point font?
• Is it your monitor positioned too far away? Too high? Too low? To the side?
• Is it your mouse trying to escape across the desk because it doesn’t fit on your keyboard tray?
• Is it your chair? Or is it the fact that you haven’t changed a setting on the chair since you moved in?
• Is it your documents sitting on your desk pulling you so that you sit like a pretzel for part of your day?

Some solutions are simple (e.g. monitor height, position) and others are more difficult (e.g. desks, keyboard trays). What do you need in 2008 to make sure your work fits you rather than making you change your body position to fit your work? Aim higher in 2009.

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written by ErgoRisk

Earliest Intervention

In business, we do performance reviews, business reviews, and project reviews. They help us identify strengths and weaknesses and help us understand where we need to go in order to get better. The following is a quick review of four ‘pillars’ that make up the foundation of a healthy and ergonomic workplace. Simply score each pillar based on your work experiences for 2008 on a scale of 1-10 (1 – poor; 10 – perfection!). Use your scores to identify what you need to do to achieve your healthy ergonomic vision in 2009.

The first pillar of preventing MSI is identifying and managing discomfort EARLY – before symptoms become constant. Take a second and score yourself on the scale at the bottom of the page.

• If you have symptoms, what do you need to do about them?
• Do you want to end 2009 in less pain than you are in now?
• If your work tasks are aggravating your symptoms, do you know what to do and who to contact? Within your company, start with your supervisor, HR, or a safety representative.
• If you have had symptoms for a while, have you discussed it with your health care professionals?
• Have you ever put your hand up to see what resources your company will provide to help you?
• If you don’t know why you have symptoms or what to do about them, where do you think you will end up on the scale below at the end of 2009? What’s your plan to do better?

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written by ErgoRisk

New Year Resolutions

Overview: Ahhhh… A New Year… What to do, what to do?

Just in case you were having some trouble coming up with your 2009 resolutions, we here at the Ergonomic Resolutions Office would like to help out. Take a second with us to create your healthy ergonomic vision for 2009.

Our approach is simple – we have identified four pillars that you can control to make 2009 a more comfortable year in your cubicle, home office or corner office.
Simply score each pillar based on your work experiences for 2008 on a scale of 1-10 (1 – poor; 10 – perfection!).

Over the next four weeks, we will be focusing on Early Intervention, The Right Tools for the Job, Good Posture, and Habits. Add up your four scores at the end of the fourth ergotip for January. Identify what you can and need do in 2009 to make your office life more comfortable.

Early Intervention

• Do you have discomfort?
• Are you doing anything about it?
• Do you know what to do and who to contact?

How do you score yourself on this pillar?

The Right Tools for the Job

• Does your workstation ‘fit itself to you’ or do you ‘fit yourself to your workstation’?
• If your workstation didn’t treat you well in 2008, what’s your plan for 2009?

Good Posture

• We can try to blame a lot of our aches and pains on our work, our workstation and the hours that we work.
• Look in the mirror! Posture matters.
• Rate yourself on a scale of 1-10 for 2008. There is only one direction to go…

Work Habits

• “First we form habits, then they form us. Conquer your bad habits or they will conquer you.” – Dr. Rob Gilbert.
• How did your habits form you in 2008?
• Good or bad, aim higher in 2009!

This article was
written by ErgoRisk

2009 MSI Prevention Plan

One of the difficulties when working from home can be the lack of interruptions. In the office, meetings, co-workers and coffee breaks can provide the stimulus to break up the workday. While most of us don’t complain and can get a lot more done at home, the lack of breaks can also add up to discomfort.

As you take a look at your physical workstation this season, consider giving your body a Christmas gift by making a commitment to some of the following work habits in 2009. These are some simple gifts that keep on giving:

• Break up your workday by standing or walking around when you’re on the phone
• Break up your workday by going for a short, brisk walk outside, even for 10 minutes.
• Never work for more than an hour without getting up from your chair. Rather, try to get in the habit of standing or taking a stretch break at least every 30 minutes and giving your muscles a break (even 30 seconds worth), every 10 minutes
• Load up some free microbreak software on your computer (e.g. http://www.workrave.org) to get you in the habit.
• As you approach the New Year, consider resolving that you will end 2009 in less discomfort than you start with.

 Holidays and we wish everyone a happy, healthy 2009!