What a Pain! Ergonomic tips and tactics that'll keep you healthy and free of pain
By David Doran
Opinions expressed by Entrepreneur contributors are their own.
Did you know your office can be hazardous to your health? Whilesitting at a desk staring at a computer for eight hours straightmay not be as dangerous as, say, cleaning up toxic waste, a poorlydesigned office space can still leave you hurting at the end of theday. And, in addition to the pain, computer-related injuries canseriously decrease your productivity at a critical time in thedevelopment of your business. We asked Chris Grant, whose F-1Ergonomics in Ann Arbor, Michigan, provides ergonomics consultingto businesses, about the four most common office-related injuries,their causes and what you can do to prevent them.
Eye, eye: Eyestrain symptoms include burning, tightness,sharp pains, watering, blurring, headaches and even double vision.There are many causes, including the flickering of old or dying CRT(cathode-ray tube) monitors and older, single-tube fluorescentlights, as well as reflected glare from computer screens. But mosteyestrain comes from focusing closely on CRT screens or printedmaterials for long periods of time. To give your eyes a rest, Grantsuggests following the "20/20 rule"--every 20 minutes,look 20 feet away for 20 seconds.
Pain in the neck: "The muscles in your upper backand neck can handle looking down for long periods of time, buteventually, your muscles have to work harder and harder to holdyour head up," Grant says. "[At some point], just lookingstraight ahead from a seated position can cause neck pain." Ifyou're having neck pain, try lowering your monitor; you shouldbe looking slightly downward.
Talk back: Contrary to what ergonomic chair makers say,Grant contends, it's not where you sit but for how long thatcauses back pain. "Sitting puts your hips at a right angle,which can stretch muscles and ligaments in the back."According to Grant, preventing back pain doesn't require afancy exercise regimen. Simply get up and move around frequently.One tip: Put your phone across the room so you'll have to getup to answer it.
Wristy business: Painful, tingling, numb or cold handscould be warning signs of carpal tunnel syndrome (CTS), whichoccurs when swollen tissue in the wrist pinches nerves. In anoffice setting, CTS is usually caused by too much typing, mousingor handwriting without a break, but Grant warns nerves can alsobecome inflamed by habitually resting your wrist on something hardor sharp--even the edge of a foam mouse pad. The key to CTSprevention is awareness: Take frequent breaks, and consult with ahealth professional if you show any CTS symptoms, Grant advises.Ergonomic mice and keyboards that encourage natural typing andclicking positions can also help.
"[Ergonomics is] really just common sense," Grantsays. "Be attuned to your body and its muscles, catch painearly and figure out why it's happening, and you'll stayhealthy both in and out of the office."
First Aids
Software: Oosie Micropause from FranzO Software isa Windows 95/98-compatible package that observes how longyou've been typing and interrupts every so often to remind youto take an exercise break, which Oosie demonstrates in a smallvideo window (at left). Download it from http://www.franzo.co.nz. Streetprice: $25 per computer
Keyboard: The SK-6000 Magic Touch keyboard fromSilitek is designed to keep your wrists straight and level as youtype. Fitted with a padded wrist-rest, the SK-6000 can be adjustedto suit nearly any typing angle. Buy it online at http://www.silitek.com/sk-6000.htm.Street price: $59.95
Monitor: The Monitor Height Riser from OfficeOrganix is a low-cost, simple way to adjust the height of yourmonitor. Durable plastic columns provide five different heightadjustment levels for monitors that weigh up to 60 pounds. Purchasethe Monitor Height Riser (#91717) online from http://www.officeorganix.comStreet price: $28.95
Monitor glare screen: The UniversalAnti-Glare/Radiation shield from Safe Computing is an opticallycoated glass filter that mounts over a 12- to 15-inch monitorscreen and protects eyes from glare, screen flicker andelectromagnetic field emissions. Get it online at http://www.safecomputing.com.Street price: $48
Contact Sources
F-1 Ergonomics,f-one@ur-net.com, http://www.ur-net.com/office-ergo
