There’s a wide gamut of individuals that work from or read off of papers in their daily life. High school and college students read off of class notes to type up notes, book reports and major projects. Teachers read off of papers when they are inputting their data from semester grades.  And there are a large number of professionals that read off of handwritten notes or other reading material to type of reports on their work computers. When it comes to your daily responsibilities with work and school, paper document ergonomics is an important factor to keep in mind when considering the well-being of your mind and body. Here are a few ergonomic setup tips to create an ergonomic workstation that best suits your lifestyle and career responsibilities.

• Few people would realize that the positioning and placement of the paper documents you are working off of play an important role in your comfort level, especially when it comes down to your neck and shoulder pain.

Don’t put paper documents and reading material flat on your desk while reading off of them. You are more likely to tilt or twist your neck in between reading the document and looking at your computer screen. The repeated movement in the neck can cause neck strain and poor posture.

• Your head and neck should not be twisted or bent in strange angles while you are working in front of a computer screen. If you are straining to read off of a paper document while working on your computer can lead to shoulder and neck pains and eye strain.
• Use a paper holder to put your reading material as close as possible to the computer screen. This distance and the level of the paper should be at the same as your computer monitor. Having these at the same level will minimize how many times your eyes will refocus between looking at the document and computer screen and you won’t have to tilt your head in different directions to look at each item. There are three different types of paper holders.

In-line document holders place the documents between the computer screen and keyboard in a specific angle that follows your field of vision. This type of holder eliminates your side-to-side head and neck movements and makes it easier for you to look at the computer screen and document.

Screen-mounted paper holders are connected to the side of your computer screen so that the document is in alignment. This type of holder is ideal for those that only work off of a single or few sheets of paper.

Freestanding paper holders have a sloping surface that should be in alignment with the same plane as your computer screen. On some models, you can adjust the height and/or angle to best suit your field of vision. Depending on the type of reading material you are working off of, there are freestanding paper holder models that are idea for holding a single piece of paper or a large book. Freestanding paper holders should be positioned near the side of the computer screen and at the same distance as the screen. It is also possible to rotate the holder at different angles to follow the visual field curve if necessary.

• Install proper lighting at your ergonomic workstation. Few people make it a priority to establish ample lighting in their work area. However, not enough lighting can trigger glare problems with your computer screen and force you to strain and squint your eyes. If you don’t have proper ceiling lights, consider a desk lamp or some other type of task lighting to allow for proper lighting on the documents.

Because there are so many industries that require workers to read off of other documents to complete work on their computer screen, it’s important to ask yourself if you are using correct paper document ergonomics. There’s nothing appealing to eye strain so make sure your work station is fully equipped with ergonomic products.

Look into an ergonomic keyboard, mouse, chair and footrest and other ergonomic office products to ensure that the well-being of your body is maintained. With so many products out there, shop around and find the best items for your work station.

It has been estimated that three percent of the population in the Unites States suffers from carpal tunnel syndrome (CTS), the most common of repetitive stress injuries. The injury related to the overuse of wrist and hand muscles affects many industries, including assembly line workers, musicians and office workers.

Treatments for repetitive stress injuries (RSI) and carpal tunnel include medications, splints and resting of the hand and wrist. Surgery made the last resort made for serious CTS cases. However, there are some cases where the patient doesn’t see an immediate relief from these treatments and are compelled to find alternative CTS treatments to ease symptoms, such as numbness and tingling of the hands and fingers.

Carpal tunnel yoga is a new age treatment that is believed to relieve pain the wrist and increase the strength in the ailing hand. Yoga improves the body’s overall posture and endurance and there are a variety of different poses, such as chair twists, Downward Dog with chair and 90 degree forward bends to a wall, that provide relief. Some studies have even concluded that carpal tunnel yoga is more effective than wearing a splint on your wrist.

Because you will often feel shooting pains or experience swelling in your wrist and hand, carpal tunnel massage is another alternative treatment you may want to look into. Look into these various massage techniques to ease your wrist pain:

• Swedish massage uses tapping and kneading strokes to loosen joints and relieve muscle tension. The five basic strokes in Swedish massage are: tapping or beating strokes; vibration of the muscle; stroking; the grabbing and lifting of muscles; and friction using the thumbs and fingertips in deep circles.
• Neuromuscular massage is applied to individual muscles to increase blood flow, release pressure and reduce pain.
• Skull and spinal massage therapy uses extremely light pressure to the bones and membranes that surround these areas.

The Eastern influence has also led CTS sufferers to believe that acupuncture is another form of treatment. Research is still continuing to prove its success. A chiropractor can also realign your joints and bones in rehabilitating exercises, which include the twisting, pushing and pulling movements of the wrist and forearm.

Individuals with CTS can also look into carpal tunnel herbs and vitamins to promote a healthier lifestyle and improve their pain from within. Some people take vitamin B6 is a supplement that promotes protein metabolism, red blood cell metabolism and a healthy nervous and immune system. Originally used to treat depression, St. John’s wort helps to recuperate damaged nerves by reducing pain and swelling. Flaxseed oil is a fatty acid that can also reduce inflammation of the area. Lastly, turmeric contains anti-inflammatory chemicals to treat pain and has been widely compared to cortisone.

Depending on your own lifestyle, there is a treatment out there to suit anyone. If you’re not sure about which alternative treatment to pursue, speak with your health professional for their specialized guidance with your specific case.

In the ideal situation, an individual that spends their 9 to 5 job working in front of a computer will have a perfectly set up work station.

They would have changed their office chair, to an ergonomic chair that provides features to prevent ailments. The armrests would offer proper support, the lumbar region would not be put under any stress and the backrest would be properly adjusted to maintain the integrity of a healthy spine.

The individual would also have an ergonomic keyboard that provides zoom features, short cut keys and padded hand rests to aid in painful wrist sensations. Finally, this person would be working with a computer that doesn’t increase straining of the eyes to focus on the screen and adequate lighting in their work environment. To complete the design of an ergonomic work place, you will want to consider using an ergonomic mouse to avoid injuries, such as carpal tunnel syndrome and chronic back pain.

Most ergonomic mice are pretty inexpensive, when compared to the health benefits you can receive from the absence of straining your hands and wrist. Newer styles involve the gripping of the entire hand to use the mouse and roller technology that involves more use of the fingers to navigate through pages, rather than the wrist. Hold the mouse gently, whatever the shape it may take, and glide it over the surface without putting too much strain on your wrist. Because the mouse is designed in a way with ergonomic precision, there is no need to flick the mouse with your wrist. You may notice that these products are sensitive to quick touch so play with the mouse a bit to gauge how much movement you will really need to put in place while using it. Controlled movements are key to protect your hand, as well as productivity with your job responsibilities.

While sitting back in your chair, relax your arms and lift the hand that will be using the ergonomic mouse up until the hand is just above elbow level. The mouse should be placed exactly where your hand falls to avoid any strain. The mouse pad should be positioned one to two inches above the keyboard and over the numeric keypad if you are right handed. Keep in mind that you can position the mouse and pad anywhere, so long as your wrist is in a neutral position. Also remember that any extra pressure near the wrist will disrupt circulation of the blood, which may lead to other injuries. Avoid wearing tight sleeves, watches or other types of jewelry to maintain the comfort of your hands and wrists throughout the day.

Medical research has been conducted to notify office workers that using a wrist rest can actually double the amount of pressure inside the carpal tunnel. If you have specific questions about the ergonomic mouse you plan to use as part of your ergonomic office design, you can contact your general physician or even the manufacturer of the mouse about health precautions and benefits you should take into consideration.

Uncovering the mystery of ergonomic products

The term “ergonomic” has become quickly popular, and dare we say, trendy, in the recent years among office workers and interior designers. While some individuals believe that ergonomic products are solely aesthetically pleasing, these items are also beneficial to your health and well-being in the workplace.

Ergonomics is the scientific definition in designing an item in relation to human needs to optimize the overall performance. Research done by ergonomic professionals is especially helpful to product designers looking to make their manufactured goods compatible with the needs and even limitations of the people using the items.

Keep in mind that dedicated individuals working in an office can spend anywhere from three to eight hours sitting in an office chair and staring at a computer screen while performing their given tasks. Their backs, legs, shoulder, wrists and eyes are bound to become fatigued. It was only a matter time before design elements were created to benefit the work environment of hard working individuals.  If you’re experiencing back pain or carpal tunnel syndrome symptoms you should consider educating yourself on ergonomics.

The person assessing the fit between a person and the type of work they do, also known as an ergonomist, will first consider the type of work the person is doing and the demands that the job responsibilities put on that person. Next, the ergonomist will consider the equipment that the person uses at their job, how large or small it is, and how appropriate it is used for the given tasks. The ergonomist will also consider the information that the person uses at a given time: How is this information presented and does it change drastically?

Generally, there are five different elements that are taken into consideration when determining the ergonomics of a particular item: safety, ease of use, comfort, aesthetics and productivity/performance. The ideal ergonomic product will provide optimal viewing, comfortable usage, consistency, and puts the well-being of the individual in the forefront.

An example of this type of product is the widely popular ergonomic keyboard. This type of keyboard offers a zoom feature to attain a closer look; provides hot keys that perform common tasks with ease or guide you to often used features, such as email, internet and programs; improved number pad; a more comfortable design that encourages natural wrist and arm alignment; integrated palm rest, among many other special features.

Business owners are looking toward implementing ergonomic products in their workplaces to increase the safety and well-being of their employees, which also leads to a prolonged happiness with their position and decreases the risk of injury. It is becoming easier to design a workplace with the best interest and integrity of individuals intact, as well as a healthier work environment.

Carpal Tunnel Syndrome (CTS) affects many workers in America, even if these individuals are unaware of the symptoms and treatments of this common repetitive strain injury. Those who work on assembly lines, in front of a computer, checkout clerks and even musicians experience strain in their wrists and hands because of the repetitive nature that comes along with their job responsibilities. While good posture, the use of ergonomic products in the work place and breaks during the day are all common preventative measures one can take to avert carpal tunnel syndrome, there are also some other tips that one can consider if they work in any of the aforementioned industries.

Orthopedic surgeons and medical professionals have noticed that many individuals are becoming affected by CTS and have come up with exercises that one can perform at the beginning and ending of their shift or while taking a break from work.

Research done by orthopedic surgeons and medical professionals also shows that newly diagnosed CTS patients should hold off on certain everyday movements during the first couple of weeks after receiving nonsurgical treatment. These movements include holding cups, pushing shopping carts, or even ringing a doorbell. These easy activities will increase the pressure on the median nerve and will actually worsen the condition. Wearing a wrist brace of splint while performing these activities can also negatively impact the condition. For your own benefit, avoid any and all hand and wrist motions until you have completely healed.

For several weeks, a person with CTS should use a splint and anti-inflammatory medication for several weeks and make sure that the affected hand and wrist is not being used for any reason, other than rehabilitating exercises.

To prevent CTS, you should avoid using your hand in flexed, twisted and extended positions for long periods of time. If possible, adjust your work space so that your wrists are level with the equipment you are using and take breaks while performing repetitive tasks with your hands and wrists. If you work with a computer, these frequent breaks will become beneficial to prevent wrist pain, back pain and eye strain.

If you experience any numbness or tingling sensations, you will want to discuss these ailments with your doctor to determine any serious problems and/or treatment. Avoid any tight watches or jewelry on the wrist and fingers.

If you notice that your hands feel swollen, massage from the finger tips to the base of the palm to relieve the swelling. Avoid excessive up and down, and side to side wrist movements as much as possible. You can also prevent swelling on the hand by reducing the level of grasping activities, such as holding a pen. The harder you apply force while holding onto an object, the more susceptible you will experience these pains. If you absolutely have to use objects that require intense gripping movements, consider using a cushioned glove or padded handles to release some of that tension. Also, avoid using tools that cause intense vibration as this can also affect the level of pain you will endure.

If you work out at the gym frequently and experience wrist pains, avoid direct pressure on the heel of the hand while doing pushups, strenuous triceps exercises and pressing on hard surfaces when getting up from a chair. Shake your hands and wrists to reduce uncomfortable feelings and tension.

So you just got your brand new laptop in the mail.  What an exciting moment!  You grab a pen knife, cut into the box and…oh no, it’s an un-ergonomic laptop!  It’s got all the RAM and storage you could ever want, but where are the features you need to maintain good health while you work?  While we look for the receipt, let’s check out some of the most prominent features of the un-ergonomic laptop.

Feature #1 – No anti-glare protection on the screen

We hope you aren’t planning on using your laptop anywhere outside…or near a window or lamp.  That’s because the un-ergonomic laptop does not feature the anti-glare protection that helps reduce eye strain and allows you to use your computer almost anywhere.  Luckily, most laptops now come equipped with this helpful, headache-reducing feature.

Feature #2 – No wrist rests anywhere to be seen

Wouldn’t you know it, the un-ergonomic laptop has the keyboard right at the edge of the laptop.  So you can look forward to some serious wrist soreness, and even a potential carpal tunnel syndrome diagnosis down the road.  You should have kept you eye open for one of the thousands of ergonomic laptops that feature an ample wrist rest area that provides an extra layer of protection for your hard-working digits.

Feature #3   - No ergonomic keyboard included

When it comes to the keyboard, the modern laptop is not all that ergonomic to begin with.  And the fact that this un-ergonomic keyboard features a flat, standard QWERTY design doesn’t help matters one bit.  Many laptop users simply forgo their laptop’s installed keyboard and instead plug in a USB controlled model that features solid ergonomic design.

Things we can do to make our un-ergonomic keyboard more ergonomic

So we’re stuck with our un-ergonomic keyboard.  Instead of getting upset and falling victim to any number of work-related health problems, there are some proactive measures we can take to get the best out of the device.

Make your workstation more ergonomically correct

Use adjustable chairs with proper backrests and armrests to help reduce the chance of getting aches, pains or repetitive stress disorders.    Make sure that the laptop is placed at a level just below the seated area, so that your wrists rest comfortably on the keyboard when typing.

Always place the laptop straight ahead of you.  Do not position the computer so that you have to twist or turn in any way to properly view the screen.  This can add up to huge neck and back issues over time.

Keep proper lighting in mind when you position your laptop.  Even if you purchase an anti-glare add-on for your un-ergonomic laptop, you should still not position that computer in the path of direct sunlight or overhead lighting.  Take a desk lamp and place it behind the laptop to achieve a better lighting concept for your workspace.

Engage in good workplace health

Another way to offset the potentially negative impact of our un-ergonomic laptop is to get up and move around!  Over the course of an 8-hour work day, every one should take several short breaks throughout the day to get up and stretch, or if time permits, take a short walk around the block.  The fresh air and natural light is good for the spirit, and the activity helps keep you heart healthy, your back loose and your weight down.

More and more entrepreneurs are choosing to set up their office at home, rather than pay the overhead associated with commercial office space.  But in order to create a home office that promotes productivity and good workplace health, it is important to consider the ergonomic design of your area as well as the office furniture and ergonomic computer accessories you choose to purchase.

The following is a helpful guide to some of the basics of ergonomic home office design, and what you need to create a healthy, productive and great looking work environment.

Install proper lighting

There are several things to consider in terms of lighting your home office – each a potential lighting pitfall unless you know the rules regarding good ergonomic design.

First, you should never place your desk where direct sunlight or overhead light shines right on the monitor.  This can cause you to squint when you work, which leads to headaches and eye strain.  Instead, try and place your desk away from the harshest impact of the sun’s rays.  When choosing lighting for your work area, place small lamps behind the computer – and keep the wattage down.  Both techniques will help you maintain better health and ergonomic design.

It all starts with a great office desk chair

Besides being the place where you will spend the bulk of your time, your office desk chair can also mean the difference between good health and a variety of physical ailments – including lower back pain, carpal tunnel syndrome and other issues.

You can avoid these problems by investing in an adjustable ergonomic chair.  These chairs conform to the unique needs of each individual, allowing for adjustments to the back rest, arm rests, chair height and other crucial areas that help determine how long hours spent at the workplace affect the spine, back, arms and wrists.

Proper Ventilation

Setting up your home office in the attic or basement of your home is not a good idea because these areas rarely receive the proper air flow needed to promote good health in your work environment.  Instead, you should set up your home office in area with good natural air flow from windows or (weather permitting) open doors.

Choosing the Right Computer Equipment

When it comes to choosing the computer equipment for your home office, YOU are the purchasing department, so you have to be educated on the best ergonomic choices on the market.  Look for ergonomically friendly keyboards and computer mouse devices that promote comfort for the hands, wrists and fingers.  Also, anti-glare monitors (or monitor add-ons) help reduce headaches and eye strain and give you the freedom to place your computer in more locations.  These all represent nominal investments, but carpal tunnel syndrome ca not be cured once you have it – so it is a good idea to err on the side of caution.

Creating a Space to Call Your Own

In order to maintain a proper “flow” in your home office, you need to craft a space that is entirely devoted to business matters.  We know you love your family, but if they are coming through and interrupting your work day it is going to be hard to get your business off of the ground.  Try and find a part of the house that meets the requirements above, but still allows you some isolation from the comings and goings of family life.

Whether you’ve got a home office, or have just moved into a new building, setting up your workspace is an important first step towards building the business of your dreams. The information below shows you the most important steps to take when setting up your workstation. Following these steps will help insure that the workstation you create is set up quickly and is built to last.

Step #1: Buy the right office furniture

First, take proper measurements of the area that will comprise your workstation. Then, choose office furniture that will fit comfortably in the area and still provide you with ample room to move around freely. Most desks and chairs list dimensions in their product descriptions, so you won’t have to worry about buying something, assembling it, and then having to return it to the store because it is not the correct fit. Do your homework online before making a purchase.

Step #2: Choose ergonomic office equipment for your workspace

As we spend more and more time working at the computer, we are become more susceptible to workplace injuries such as eye strain, back pain, carpal tunnel syndrome and other repetitive stress disorders. In order to help avoid these potentially serious health concerns, it is important to purchase ergonomically-friendly products when setting up your workspace.

From chairs with adjustable arm and back supports, to keyboards and computer mouse devices built to ease hand and wrist stain, the ergonomic products currently on the market can make a big difference in your workplace health over the long term.

Step #3: Follow the directions

Many people (men, we are looking in your direction) think that they don’t need to follow the instructions included with their office equipment. The assembly instructions for office desks, office chairs and other key equipment is designed to help you put things together in the safest, sturdiest way possible. If you “fudge” following the directions, the equipment may look good, but could be an accident waiting to happen.

Step #4: Align the equipment properly

It is important to consider task lighting and ventilation when setting up your workspace. With lighting, it is crucial that your computer screen is not compromised by direct overhead lighting or natural light. And if these situations are unavoidable, be sure that your monitor features the best anti-glare protection available in order to avoid eye strain issues. Also, you want to set up your workspace in a non-stuffy area that receives proper air flow. However, you do not want to be working in the direct path of a heating or air conditioning vent. This can cause health problems down the line and should be avoided if it all possible.

Step #5: Take your workstation for a test-drive

When you have completed the construction and assembly of your workspace, sit down and give it a spin. This initial period is the best time to make tweaks and adjustments to the workspace, since you will not yet be ingrained with a routine. If you have purchased chairs and lighting that are adjustable, this is a good time to take full advantage of these features to create a customized, comfortable workspace that is built for productivity!

What is task lighting?

Business task lighting refers to a lighting system where each workspace or cubicle has its own lighting controls.  Task lighting is becoming more and more popular with cost-conscious businesses and those concerned with the environment and worker health as it pertains to eye strain, headaches and other maladies.

What are the different types of task lighting?

There are two primary types of task lighting: adjustable desk lighting and overhead lighting.  Adjustable desk task lighting refers to lamps and other adjustable devices that allow the worker to control his or her own lighting environment by moving the light source around on the workspace or simply adjusting the intensity of the light being delivered.  Overhead task lighting can only be controlled on an individual level and be adjusted to shine in different areas and at different strengths.

Saving money with task lighting

Task lighting can save your business a significant amount of money every year by allowing you to use only as much power as you need to light your office.  In other words, if you only have employees working in 65% of your office floor space, lighting the whole room is a huge waste.  With task lighting, only those cubes or desks that currently hold employees can be lit – hence the savings.  Also, when employees control their own lighting, they can turn the lamps off when they are not present.  This represents a great savings when compared to an overall lighting system that runs from morning until night without interruption.

Saving the environment with task lighting

Companies waste a tremendous amount of energy with standard lighting systems.  By limiting the amount of electricity used in the office, that business’ carbon footprint is greatly reduced, thus lessening the negative impact on the environment.

Reducing eye strain with task lighting

Perhaps the greatest advantage of task lighting is how it helps reduce eye strain.  With task lighting, the individual or the employer can control the amount of light emitted in each work station.  When an individual is able to customize their light source, they will be able to find the “sweet spot” that reduces eye strain and the fatigue that harsh over-lighting can cause.   In this regard, task lighting is an ergonomic choice because it improves the health and well-being of the worker.

Reducing glare with task lighting

Task lighting also helps reduce computer screen glare – another primary cause of headaches and eye strain.  If an employee has a desk lamp that can be adjusted for height, angle and other factors, the glare that causes these problems can be all but eliminated.

Task lighting for the office (and even for home use) is a tremendous advance in how we work and play.  The impact task lighting can have on the environment, electricity costs and even physical and emotional health make it the right choice for the 21st century and beyond.  Even if the upfront cost of task lighting is not a significant money-saver in and of itself, the long-term benefits more than compensate.

For those that spend much of their workday behind a desk or in front of a computer screen, Cumulative Trauma Disorder (CTD) can be a real medical risk. CTDs such as tendinitis and carpal tunnel syndrome occur in situations where an individual does the same repetitive work over time, causing strain on their wrists and hands.

The computer workspace is a perfect place for carpal tunnel syndrome to show up. Risks are high if you hold one main position throughout the day, such as hands typing on a keyboard or resting on a mouse. If the position you are using is not a neutral position and the hand is bent in some way, this can further aggravate the situation. Finally, putting pressure on nerves or tendons can lead to these CTDs, like when the wrist is resting at the keyboard.

Symptoms of carpal tunnel syndrome and tendinitis are similar, and usually result in pain in the hand, arm, and wrist. Sometimes numbness and tingling will accompany the pain, but in general a sufferer will feel discomfort in their hand or arm.

So what can you do? Instead of thinking about looking for a new career, there are some simple ways to help prevent CTDs or lessen their pain:

Maintain a healthy body and weight. Obesity can put additional strain on a body, especially in the arms, but a healthy individual will be more able to heal from minor stresses and injuries. Along with this is the need to keep your muscles strong and in working order. Muscles that are used for working out will be able to handle stress and strain. To keep fit, maintain a regular workout regime, or incorporate stretching into your daily schedule.

Keep your hands, arms, and wrists in a natural position. Instead of twisting the wrist, keep it straight, and support your arm on a hard surface. Look into ergonomic computer accessories that aid in proper positioning. Keyboards, mice, and desks have all been designed to maintain comfortable positioning. Changing positions and posture regularly will also help by spreading out which muscles are being used.

Tell your boss you need a break. By incorporating smaller, more frequent breaks into the workday, your muscles will have a chance to recuperate, and the stress on joints and tendons will be interrupted. Try 10 minute breaks every 75 minutes or so, and use that time to gently stretch the arm and wrist.

Even though they might be more of a problem in offices today, most CTDs are preventable or even curable if the right steps are taken to fix them. Be aware of pain or tingling in the arms or hands, especially if your job entails repetitive muscle movement. Be sure to seek the advice of your physician or a physical medicine specialist if you have concerns.