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.

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!

While advancements in ergonomic chairs have been a godsend for those individuals who suffer from chronic back pain, all the customizable features found on these chairs can be a bit overwhelming.

With that in mind, we offer the following information to help demystify the various features of these office chairs, and shed some light on what they can do for you.

Armrests – Proper armrest design walks a fine line. It must provide proper support for the arms during typing, but must also allow for some movement during long stretches of work so that there is no stiffness or cramping in the arms and shoulders. Because of how different arm lengths can be between individuals, ergonomic office chair makers have installed adjustable arm rests controls in most of their products. This will allow individuals to find that “sweet spot” between support and control.

Lumbar Support – The lumbar region refers to the area surrounding the abdomen in the torso. Because this area bears most of the brunt of movement and stress in the back, chairs that include adequate lumbar support are the ones that will increase comfort and enhance good health over the long haul.

Backrest Angle – By shifting the angle of the backrest as it pertains to the seat, the chair is moving pressure off of the lower back – the area at the greatest risk for workplace injury. Many backrest angle control features are handled automatically, with the springs in the rest doing most of the work. Some are controlled by a device located on the adjustable desk chair.

Backrest Height – Adjustable backrest height helps individuals insure that the right areas of the back and spine are being supported. This is an absolutely crucial feature of ergonomic chairs, since a backrest placed too high or too low on the back will do much more harm than good. The ideal spot is different for everyone, but should be placed near the bottom curve of the spine.

Chair Recline- It is important that the back rest of your office chair takes on most of your body weight. The ability to adjust the chair’s recline (or angle at which the chair can be tilted back) gives the individual a chance to find the optimal compensation for the weight placed on their lower back.

Seat Height – In order to achieve ergonomic correctness, it is important that one’s feet are firmly planted on the floor when working at the desk. In order to accommodate individuals of different heights, most ergonomic chairs feature an adjustable seat height control that can be moved a span of several inches.

Seat Depth – The depth of the chair seat, or the distance from the front to the back of the chair, plays an important role in how well the chair supports your back. By making this seat depth adjustable, the chair can be made more accessible to shorter (smaller seat area) or taller (larger, longer seat area) individuals.

Taken together, these advanced office chair functions represent the height of ergonomic technology. When buying a desk chair, look for one that offers support and customization capability – an unbeatable team in the fight against workplace back pain.

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.