Eye strain occurs when your eyes become tired after prolonged or intense use, especially after using a computer for many hours a day, driving at night for long, uninterrupted stretches or reading in poor light.   To help shed a little more light on the topic, here are a few more eye-opening facts about eye strain.

#1: Eye strain can be experienced in a number of different ways, depending upon the cause.  Common symptoms of eye strain include:

• Burning sensation in the eyes
• Watering of the eyes
• Blurred vision
• Double vision
• Headaches

#2:  Unwanted glare on computer monitors can cause eye strain and other problems, including back and neck discomfort due to having to sit in an uncomfortable position avoid the screen glare.

#3:  In order to help avoid eye strain while working for prolonged periods at the computer, consider the 20/20/20 rule – Every 20 minutes, look away at an object 20 feet away for 20 seconds.

#4: Data entry workers are not the only professionals at risk for developing eye strain. Several other jobs are also associated with high rates of eye strain, including:

• Fishermen (from staring at the water)
• Athletes (from focusing on moving objects)
• Librarians (from reading all day)

#5:  Multi-taskers beware, working with a laptop computer on your lap while watching TV in the background is a major source of eye strain.   In fact, working with the monitor at that sharp an angle below your eyes is also a source of eye strain (and neck strain and back problems as well).  Ideally, the monitor should be at a 20 degree angle below your line of sight.

#6:   For individuals in their 30’s and 40’s, eye strain may be a sign that they need eyeglasses in order to correct their vision.  Eyesight diminishes with age, so this problem is not uncommon, especially for those who read or work on the computer excessively for work or pleasure.

#7:  Improve the lighting in your workspace or reading area. A big part of ergonomic design is proper lighting.   And when lighting is improved, the chances for eye strain becoming a problem are greatly diminished.  To avoid eye strain, make sure that you don’t work or read in dimly lit areas.    If you are reading a book, the light should be directly behind you, so that the most light is shining right on the book’s pages.

#8:  Blink more often. It may sound a little crazy, but forcing yourself to blink more often throughout the day will help reduce eye strain.  When we work at our computer, we blink less – which in turn causes the dryness that can lead to eye strain.  Blinking more lubricates the eyes properly and helps reduce the chance of developing eye problems.

#9: Place your keyboard directly in front of the monitor. By doing so, you will reduce unnecessary turning and looking that can cause eye strain.  Also, use an ergonomic keyboard to reduce the chance of developing carpal tunnel syndrome or other repetitive stress disorders.

#10:  Use a soft room light when watching television.  If there is too much contrast between the light in the room and the light emitting from the TV, it can cause eyestrain.

#11: It is important to see a doctor about your eye strain issues if you experience double vision, blurred vision or physical discomfort in the eye as a result of the problem.

#12: Eye strain does not cause any permanent damage, but can be a continuing problem unless you change your environment to one that is more ergonomically correct, and partake in better habits regarding reading, computer use and lighting.

When it comes to back pain, the more you know the better.   If you have experienced brief or extended periods of back pain, please use the following facts to get the help you need!

1. Research has found that over 60% of all United States residents will experience back pain at some point in their lives.  And the majority of these cases will be due to mechanical factors such as movement in a workplace environment and NOT organic factors such as illness or bone disorders.
2. Your chair makes all the difference in the world.  The way you sit while you’re at work can be the difference between a healthy back and spinal trouble.  Make sure that your chair is ergonomically correct, or save that, features proper arm rests and back support.
3. Stay fit and healthy.  The American Chiropractic Association reports that there is a direct link between obesity and back pain.  Exercising regularly helps keep you fit, and as an added bonus is a great way to stay stretched out and limber.
4. Age is a major factor in back pain.  The majority of people with back pain experience an onset of the problem during their 30’s and 40’.   Several clinical studies have shown that back pain gets worse with age and must be addressed more seriously during middle-age.
5. Heredity can play a role in back pain.  If your parents or grandparents experienced back pain, you may as well.   The shape of the spine is handed down genetically and may be the source of the problem.
6. There are two types of instances of back pain: chronic and acute.  Acute back pain comes on suddenly and lasts for short periods of time that feature intense pain.  Chronic back pain remains a problem for months at a time and results in the individual feeling the same back pain in the same area during that period.
7. Taking short breaks during work hours can help alleviate back pain. Getting up from your seated position throughout the day can help avoid stiffness, cramping and other common forms of back pain.  Try and perform simple stretching exercises at your desk for additional preventative maintenance.
8. Quitting smoking can help ease back pain.  Smoking lessens the proper flow of blood and oxygen throughout the body.  These prevent nutrients from reaching, and strengthening, the spinal tissue.
9. Stand up straight and sit up straight. Your mother was right, good posture is important…especially because slumping over or hunching can lead to pressure that causes back pain.
10. Back pain is currently the number one reported reason why people call in sick to work.  1 out of every 2 workers in the United States reports experiencing back pain.
11. Chiropractors work your spine. Chiropractors manipulate the spine in order to alleviate back pain.  Their methods have helped millions of individuals with back pain without using medications of any kind.
12. Bed rest is not always the best answer.  Extended bed rest can actually make your back worse, since the inactivity weakens the muscles and can actually acerbate the problem when you stand up and try to move around.
13. Be smart when you exercise.  If you experience back pain during a workout, the most common reason is that you are performing the exercise incorrectly.  Learn how to do the task in the right way and then try again.  If the back pain continues, move on to something else.
14. Don’t be afraid to see a doctor. If your back pain persists, see a physician immediately.  Doctors and chiropractors can help you develop a proper treatment plan to enjoy life free of back pain.

For many people “ergonomics” is a strange and intimidating term.  Is it just the hip new thing on the block in the field of workstation design?  Or is it a truly valuable design element that helps enhance worker health and well-being?  To separate myth from fact regarding ergonomic workstations, it helps to consider the following common misconceptions, and the real story behind them.

Ergonomic Workstation Myths

Myth:  Ergonomic workstations are too expensive for most offices

Fact:  Most office furniture companies now feature ergonomic design as a standard part of even their most basic lines of desks, office chairs and other products.  In addition, many laptops and desk top computer now come equipped with wrist rests, anti-glare monitors and other pro-ergonomic features.  These “extras” are often available on even the lower-end models of PCs.

Myth:  For an office to “go ergonomic” they will need to replace all their existing equipment.

Fact:  While purchasing new equipment is the ideal solution when moving towards a more ergonomic office, it might not always be feasible from a budget perspective.  In that case, certain add-ons can be purchased that will make existing office furniture and accessories more ergonomic.  These products can include back supports, wrist rests and detachable glare screens for monitors.

Myth:  Ergonomic design is just an excuse to make funny looking keyboards

Fact:  While many ergonomic keyboards do look odd, there is a method to the madness.  Ergonomic designers have examined the tradition look and feel of many keyboards and realized that in order to make them more comfortable (and still work efficiently) some things would have to be done differently.  As a result, there are now many keyboards with over sized wrist rests, adjustable heights and some that are even split in two, right down the center.

Myth:  The only reason to use ergonomic products is to avoid carpal tunnel syndrome and other repetitive stress disorders.

Fact:  While deterring CTS and other serious workplace injuries is a key component of ergonomic design, there are other tremendous benefits to upgrading to good design.  Proper lighting is an often overlooked part of ergonomics.  When there is a glare on computer monitors or workstations from overhead lighting, desk lighting or sunlight, it causes an individual to squint, which can lead to headaches and related health problems.  Anti-glare devices are a part of improving these conditions via ergonomic design.

Myth:  There is a cure for carpal tunnel syndrome

Fact:  Although many individuals will go through several surgeries in an attempt to help alleviate the pain associated with CTS, there is currently no cure for the condition.  Once a person is diagnosed with carpal tunnel syndrome, the symptoms can be addressed, but not the root cause of the problem.   The only true “cure” for CTS and other repetitive stress disorders is to change the way an individual does their work.  That means proper ergonomic office furniture and workspace accessories, as well as adhering to proper seating alignment recommendations and performing the simple exercises designed to keep wrists and hands healthy.  Through these preventative measures, workers will be able to avoid CTS and maintain good long-term health.

What is carpal tunnel syndrome?

Carpal tunnel syndrome (CTS) is a repetitive stress disorder that strikes millions of people around the world – especially those who perform tasks repetitively for long periods of time without interruption.

The carpal tunnel is a small passageway in the hand that contains several important nerve endings and tendons.  CTS occurs when the median nerve – which is found in the carpal tunnel and controls feeling and movement in the forefinger and thumb - is swelled and pressed or pinched against the wrist.  This pressure causes weakness, numbness and pain in the hand-wrist area.

Common symptoms of carpal tunnel syndrome include:

• Burning or tingling sensations in the palm or fingers
• Itching in the palm or fingers
• Feeling as if the hands are swelling up, even though they are not.
• Inability to grip objects or make a closed fist

Myths and facts about who is at risk for Carpal Tunnel Syndrome?

As a well-worn part of the lexicon, there is a great deal of misinformation floating around about carpal tunnel syndrome.  The following separates common myths from facts.

Myth: Data-entry workers are at the greatest risk for getting CTS

Fact: While data-entry and other computer related tasks do have a relatively high incidence of CTS on the job, those who work on the assembly line putting together products are actually at the highest risk for the illness.  Other jobs commonly associated with CTS are: sewing, fish packing, fish cleaning and meat packing.

Myth: Men and women are equally likely to get carpal tunnel syndrome

Fact: Because the size of the female carpal tunnel is smaller, and therefore more susceptible to swelling and blockage, women are actually three times more likely to get CTS than men.

How to avoid Carpal Tunnel Syndrome

There are a variety of simple ways to keep CTS at bay.  It is important to take part in the following activities BEFORE carpal tunnel syndrome becomes a problem.  Preventative procedures include:

• Sit with good posture during work hours (or stand up straight if the job does not allow sitting)
• Purchase wrist guards, ergonomic keyboards and other devices when performing long stretches of data entry.
• Take frequent breaks throughout the workday.  Do not work longer than an hour to an hour and a half without a short five minute break.
• Performing proper stretching exercises throughout the work day.
  • Wrist stretching - Place your forearm on a desk or table with wrist lying off of the edge, palm down. Bend hand downward as far as possible without experiencing discomfort, then upward. Repeat five times
  • Neck stretch – Can be performed standing or seated.  With your head facing forward, tilt the head down towards the shoulder as far as you can and hold that position for five seconds.  Now repeat by moving the head towards the left shoulder.  Hold for five seconds.  Repeat both five times.

Shoulder stretch – Stand up and place your arms at your sides.  “Shrug” your shoulders up towards your ears.  Now slowly roll the shoulders back, stretch them down and roll the shoulders forward again.  Repeat five times.

Maintaining an ergonomic office is more than just an excuse to buy cool looking furniture, it is actually the key to better health for everyone on the job.  Work environments that are not properly thought out from an ergonomic perspective have been found to cause a variety of ailments, including: carpal tunnel syndrome, eye strain, headaches and back pain.

There are a variety of ways to improve the ergonomic standing of an office, from positioning furniture correctly to improving the lighting and ventilation around the workspace.  The following are ten tips and tricks for making your office ergonomically correct - whether you’ve got one employee or one thousand.

10 Tips for maintaining an ergonomic office

1. If your feet don’t touch the floor, always use a foot rest. Providing a simple, adjustable foot rest at every workstation will help employees maintain a strong back and avoid leg cramps or stiffness.
2. Keep all PC monitors straight ahead and at eye level. If you have to crane your neck up, down or to the side in order to get a good look at your monitor, you will pay the price over time.  Keep the viewing screen level with the direct field of vision to help erase unwanted movements that can cause long-term injury.
3. Use large-barrel pens and pencils. It may sound silly, but trying to grip thin writing instruments all day can lead to cramping and even Carpal Tunnel Syndrome.  Stock your office supply cabinets with pens and pencils that sport a half-inch diameter or greater.
4. Reduce glare throughout the office. Align your desks and workstations so that the office lighting system does not emit heavy glare on computer screens.  Proper lighting is an often overlooked aspect of ergonomic design, yet can improve worker health significantly.
5. Don’t sit under a vent. Proper ventilation plays an important role in ergonomics and good health.  Never place desks or workstations directly in the path of a heating or air-conditioning ventilation system.
6. Design with good air circulation in mind. If there is an opportunity to place workstations close to a natural breeze or well-circulated area, do it!  This can improve worker health and well-being significantly.  The more fresh air that is available in the workplace, the lesser the impact of dust mites, mold and other potentially dangerous allergens.
7. Take short breaks throughout the day.  Many studies have shown that shifting position or changing tasks occasionally throughout the day will lessen the discomfort associated with repetitive tasks.  Something as simple as a two or three minute “micro-break” every hour can be a boon to the ergonomic health of the staff.
8. Exercise during your micro-breaks. Make sure that the time you spend in between tasks is put to good use with proper office exercises.  These simple stretching exercises are designed to reduce to the chance of carpal tunnel syndrome or other repetitive stress disorders.
9. Use adjustable chairs.  For individuals who work on the PC for many hours at a time, chairs with an adjustable arm rest are recommended.  Reaching for the mouse thousands of time throughout the day can cause great arm and wrist strain if the height of the chair is not properly optimized.
10. Get the proper back support for every chair. Finally, the most important element in ergonomic seating is proper back support.  It is highly recommended that you purchase only ergonomically-approved chairs for your office, or if you are on a tight budget, add back supports to existing office chairs.

Carpal tunnel syndrome (CTS) may be the punch line of a million office jokes, but the consequences of this physical, work-related disorder are actually quite serious.

Symptoms of CTS include:

• Numbness of the hands and wrists
• Inability to grip or hold common household items
• Loss of pinch strength between thumb and forefinger
• Atrophying of the thumb muscles

Here are some simple exercises you can do at your workspace that will help keep CTS and repetitive stress disorder at bay.  The following should take place during “micro-breaks” throughout the day.  A micro-break is a short, 2-3 minute rest period taken every hour to avoid stiffness and muscle soreness.

1. Full body stretching.   Face the nearest wall and reach up as high as you can.  As you stretch, place your feet firmly on the ground.  Now firm up your legs and begin to reach down, moving your hands slowly along the wall.  Move down as low as you can without discomfort – then hold that position for five seconds.  Repeat five times.
2. Forearm and wrist exercise.  Standing alongside the wall, place your right palm flat against the wall.  Extended your elbow until your arm is straight, and then press your palm into the wall.  Now take a breath and move your head to the left, moving your right shoulder blade in towards the front of your body.  Hold this position and then take a deep breath.  Repeat.
3. Stretching while sitting.  Sit upright in your chair with your  head resting in a comfortable position on your neck.  Now, bring your hands down to the seat of the chair (behind your back) and slowly rotate your shoulders back, pushing your shoulder blades back as you go.
4. Helping your hands.   Extend your arms and stretch out your hands and fingers as if they were in a “handstand” position.  Hold for five seconds and then release.  Next, straighten your hands and relax your fingers.  Shake the fingers a little for circulation.  Now make a tight fist with each hand.  Bend both wrists straight down while continuing to make the fist.  Hold this position for five seconds.  Now let your arms and hands hang down at your sides.  Shake your arms and legs until they feel loose.  Repeat these hand exercises ten times each day.
5. Have you hugged your knees today? In order to strengthen the back during long periods of sitting, try the following:  grab one of your legs with both hands.  Now pull that leg up to your chest.  Hug your leg for five seconds and then release.  Now repeat with the other leg.
6. Back bends.  Stand up from your chair and try the following exercise designed to strengthen your lower back, joints and hips.  Simply place your hands on your hips and bend slowly backwards.  Hold the position for three seconds, but make sure that the position you are in does not cause pain.  Repeat this exercise five times.

Remember, the secret to avoiding carpal tunnel lies in the micro-break.  Force yourself to get up at regular intervals throughout the day at perform the exercises above.  You will greatly reduce the chance of work-related illnesses…and improve your health to boot!

Let’s face it, our computers are like a second home.  Wait, they are actually more like a second spouse or significant other.  After all, we spend more time staring into our monitors than the eyes of our loved ones.  And since we’re spending so much time together, we want a relationship that makes us feel comfortable…and cool. Using cutting edge design and extensive research several top PC accessory-makers have broken new ground in the area of ergonomic keyboards, which now looks better and cost less than ever before. And while some of these keyboards help us keep our joints healthy, others are just plain cool and innovative.

Here’s our top ten (in no particular order):

Microsoft Natural Ergonomic Keyboard 4000

This hulking behemoth sports most of the features you’d want in an ergonomic keyboard, including: programmable favorites keys; dedicated back/forward keys for Web surfing and a nice, wrist-friendly design.  However, you might want to clear off some extra room on the desk for this bad boy.  It takes up its fair share of space.

Logitech Wave Keyboard

The Wave is a sleek addition to the ergonomic keyboard landscape, featuring a raised wrist pad and programmable keys like those found in many of its brethren.  The design is a bit smaller than many of Microsoft’s ergonomic keyboards and fits nicely on even the smallest of workspaces.  The real difference with this keyboard is the “wave concept” behind the design.  Commonly used parts of the keyboard are raised up just enough to save you that extra effort – which really adds up over time.

True-Touch Flexible Keyboard

Sometimes, innovation = crazy!  Check out this completely flexible keyboard from True-Touch.  It works as a totally functioning QWERTY keyboard, but when you’re done using it, you can roll it up into a ball or fold it away for later use.  And at only $30 (retail) it is a small investment to amaze and delight your friends.

Combimouse Keyboard

Not since peanut butter and chocolate has a combination looked this mouthwatering to programmers and web surfers everywhere.  From Combimouse Ply Ltd comes this ingenious amalgamation of the mouse and keyboard.  The product allows users to switch seamlessly between typing and mouse movement, without ever taking their hands off of the keyboard.  This product is currently in the final of stages of development, so look for it soon!

Fellowes 98915 Antimicrobial Split Design Keyboard

An ergonomic keyboard for those who want to avoid Carpel Tunnel Syndrome and still be able to log serious hours on World of Warcraft.  The design is no-nonsense and the additional hotkeys (7 more than most like-minded keyboards) means gamers were definitely on the minds of the good people at Fellows. One more cool feature:  if you share your keyboard with co-workers or fellow gamers, this unit has Microban antimicrobial protection to keep it cleaner and ward off dirt and germs.

Goldtouch Adjustable Keyboard

Sure, it may look a little crazy, but once you have used this customizable split keyboard for a few days, you’ll realize why it is the choice of so many hardcore PC users.   The QWERTY keyboard is split in two, and each side can be tilted at the ideal angle to suit the user’s body type of seating arrangement.  The result is faster typing and much less stress on the wrist and hands.

Virtual Laser Keyboard

Excuse us for a minute while we live out our sci-fi movie fantasies with this incredibly cool “virtual laser keyboard” from I-tech.  Developed for use with PDAs and small laptops, the device emits a laser image of a QWERTY keyboard on any surface.  When you start moving your hands over the area, VOILA!  There may be more functional keyboards on the market, but none with the kind of WOW factor this laser keyboard delivers.

SafeType Ergonomic Keyboard

Now here’s a keyboard that uses some serious science to deliver ergonomic comfort to its users. Based on the principals of biomechanics, the two towers on the sides of the keyboard actually force the hands of the typist into what the makers call an “Orthopedically Neutral(TM) position” which will remove all the stress on the hands and wrists caused by other keyboards on the market.

Kinesis Advantage Keyboard

Another design concept so freaky it HAS to be good for you!  The creators of the Kinesis Advantage spent years perfecting their design – and went so far as to field test it with people who use their keyboards the most, namely programmers and medical transcriptionists.  The result is an amazing device that lets the user flow through hours of work without reaching for their hands once!

Saitek PC Gamer’s Keyboard

Got a gaming addiction?  Live the joy without the soreness!  This keyboard has been a hit with gamers for more than the just the fact that it looks like it was plucked off the deck of the USS Enterprise.  It’s also got tons of function keys, wrist rests and a sweet back-lit display.