How can you make workstation more ergonomic?

Answer 1

Ergonomic Chairs which normally retail at $500+

Answer:

General Fixes

There are no surprises around general fixes. The devil, as they say, is in the details. The brief list of things to do is:

1. Locate all your equipment and reference materials in positions where you can use them, look at them or move them without straining, positioning yourself oddly, squinting, or losing your temper.

2. Avoid accidents. Reduce chances to slip, trip or fall. Don't inadvertently burn, crush, cut or pierce any part of your body.

3. Don't do one thing in one position for too long.

4. Have a life. Break up your work with some movement on a regular basis. Consider playing with the dog, walking around the room or yard, going upstairs, downstairs or outside, or just walking over to the window.

5. If what you're doing hurts, stop doing it and figure out why.

Specific Fixes

The following suggestions cover equipment, environment and work habit changes.

Your Computer Monitor

If your neck hurts, your eyes are tired and your back is stiff after your day's session consider that something might be wrong with your relation to your monitor.

As best as you can, position the monitor directly in front of you and the keyboard. The monitor should be high enough so that you can view it without stooping, and angled to read comfortably. A rule of thumb is that the top of monitor should be at eye level.

Lights in the room (and windows) should be positioned or adjusted to prevent glare on the screen.

If you have difficulty seeing the text change your default font, bump up the text size, get a larger monitor or use accessibility options. Many operating systems provide magnifiers and text enhancement.

Whether you are using a lap top or desk top computer, evaluate the screen to determine if the image can be improved or brightened. Some screens are definitely easier to see. Know the the options available to you and how to access them.

You might also consider that it may be your eyes and not the monitor causing the problem.

Mouse

Consider the potential for mouse related problems if the palm, wrist or fingers of your "mouse hand" hurt or are numb at the end of the day.

A few hints:

• Position the mouse pad in a convenient location just to the side of the keyboard.
• Make sure the mouse is a good fit for your hand and moves easily.
• The mouse should be held lightly.
• Don't lean into the pad while holding the mouse.
• Learn the key stokes that replace mouse button functions. This is the single biggest improvement you can make to reduce mouse-related RSI.

Keyboard

Keyboard hand wrist and arm problems may affect either side or both equally. A few hints:

• Position the keyboard directly in front of you.
• The board should be at a height that allows you to sit upright with your elbows down and your forearms essentially parallel to the floor.
• The position of the board should allow you to keep your wrists straight and your hands off of the surface of the table.
• Don't pound on the board.
• Consider learning to type in a method other than "hunt and peck".
• The keyboard should be large enough to avoid crowding your hands or flexing them outward at the wrist while typing.

The use of an ergonomic keyboard takes time to learn for both the touch typist and the amateur, but addresses many of these concerns.

Printers and Faxes

Relocate you printer or fax machine if it is located in a position that requires you to contort and stretch to retrieve the output, change the paper, toner or ink, or check for problems and read error messages.

Telephones

Never type or write with your phone tucked between your shoulder and ear. Get a system with a hands free headset or speaker phone option. These same systems make attending on-line seminars much more pleasant.

Ambient and Task Lighting

Lighting should be bright enough to allow reading of printed material without washing out the screen image or producing glare on the screen.

There is an optimum level of light in the area of your workstation. If the light levels in the room are not sufficient consider using task lights to illuminate materials on your desk top. If the light is too harsh, too bright, creates dark shadows, flickers or is generally unpleasant make changes to diffuse, redirect, or improve the conditions.

Desk space

There should be enough space on your desk to lay out your paper files comfortably. This means that there should be no conflict between the use of the keyboard and mouse pad and the other materials on the desk.

If you are going to be making notes during phone calls or while in a web seminar, arrange yourself so that you have properly positioned writing surface available. Do not rely on a note pad on your knees.

Heavy reference books should be easily accessible at close range to avoid straining to lift them with an extended arm, or far enough away that you have to get up to fetch them. This latter option also meets the needs of getting up and moving around.

Chairs and Sitting

You should have a proper office chair in good condition which is adjusted for your height and properly positioned. The chair should have a base with 5 support legs for stability.