Top 5 Bad {Ergonomic} Habits at Work

Workers often build up bad habits in the office and at their desks they aren't even aware of. I don't think I can sum up all bad habits in one post, but I can tell you the top 5 bad ergo habits that put undue strain on an already stressed body.

Top 5 Bad {Ergonomic} Habits at Work

1. Cluttered desk.

• Problem: Besides poor aesthetic appeal, a cluttered desk keeps important items out of reach and your back, shoulders, and arms pay the price when you strain for them.
• Solution: Tidy it up, and get organized. Pitch unnecessary trash and take home your knick knacks, especially if you have limited space. Re-organize your desk top so that all key items are in an easy arm's reach.

2. Poor keyboard/mouse alignment.

• Problem: Most people put too much space between their keyboard and their mouse, and some even place them on different surfaces.
• Solution: Tuck you mouse in right next to your keyboard and definitely keep them on the same surface. If space is an issue, consider a mini keyboard for a smaller footprint.

3. Low monitor height.

• Problem: The typical worker keeps his monitor on his desk, which requires him to bend his neck to look down to actually see it. This can lead to headaches and neck pain.
• Solution: Raise your monitor. You can invest in a desktop lift like Hercules, or you can raise it inexpensively with rysers. Another way to keep from straining your neck is to use a document holder. It's so much nicer to have your notes right in front of you while you type from them.

4. Too few ergonomic breaks.

• Problem: Usually break time means a trip to the bathroom and a little chit chat with coworkers over a marginal cup of coffee. These are not bad ways to spend your breaks, but there are other, more strategic ways to take smaller breaks.
• Solution: Enjoy your coffee and empty your bladder, but you also need to take periodic breaks at your desk to stretch and to rest your eyes. To avoid eye strain, take time every day, every few hours, or more often, to blink your eyes so they can rest and re-moisturize. Also, as you're working, take your eyes off your screen and focus on something farther away to allow your eyes to recalibrate and focus.

5. Too few ergonomic adjustments.

• Problem: The typical worker usually does not make enough ergonomic adjustments to make his work station and environment conducive to better focus. She also loses 2 hours of productivity every day due to distractions.
• Solution: Adjust your desk and chair if possible so that you fit under the desk comfortably with your feet flat on the floor and your elbows and forearms rest comfortably to type without any awkward bending or cocking. Additionally, try some white noise, like this free generator, for noise control.

Here's to you not making these same ergonomic mistakes in the office! {It's up to you to figure out the social stuff...good luck.}

Big Keys Keyboard for Kids

Einstein Never Used Flashcards

Have you ever noticed how many computer games are marketed for kids? Way before most children can recognize letters, let alone read, a myriad of of games are supposedly "age-appropriate." While it's tempting to buy into the idea that we, as parents, need to cram as much as we can into our wee ones' little minds, forcing learning may not be in their best interest. According to several excellent books, "The Power of Play" and "Einstein Never Used Flashcards," it is play and not forced learning that enables our children to succeed. These authors tell us to stand strong against the peer pressure to literally buy into the marketing that we need to buy this book and that program and those flashcards. On the contrary, they urge us to teach through play and contextual learning. Instead of flashing cards for rote memorization, why not talk to our children through ordinary, everyday circumstances.

Furthermore, these books suggest that most computer games are marketed way too young, meaning that if it says age 6, most 6-year-olds won't actually be successful with the game. A quick rule of thumb, if the back says Age 4-6, round it up in your head at least 2 years. That's not to say that all computer games are bad or not worth buying. Just be careful that you don't buy into the marketing without thinking about how that particular product will serve your child.

Big Keys Keyboard

One helpful tool I literally stumbled across was the Big Keys Keyboard. While t reminds me of my grandmother's bejewelled and grotesquely large calculator, this keyboard serves the same function- it enlarges the keys to 1 square inch so that little fingers can find them. Plus...Read More

Why you need a Double Wide

You may not realize it, but you need a double wide...for your feet. Most workers complain of back pain and other aches and pains after sitting at a desk from 9-5pm 5 days a week. It's no wonder when most desks don't fit their users. As a result, most workers, and presumably you, strain all the wrong parts and bend awkwardly to make the desk work for you. The problem is that the desk never really ends up fitting, and by the end of the day, you're stiff and irritable. So, here's what you need to know about desk ergonomics from a bird's eye view:

• You should be able to sit with your legs under the desk and your feet flat on the floor.
• Your keyboard and mouse should sit right next to each other and on the same surface, while your monitor should be raised to eye level.
• You should keep all important items within arms' reach so you don't have to strain to get to your stuff.
• You should never cock your wrists as you type or mouse...Read More

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Ergonomics for Educators

Educator Work Spaces

Educators spend a lot of time at their desks: grading papers, lesson planning, printing, or doing office hours. Unfortunately, most teacher work spaces aren't ergo-savvy. The result is that once planning and classes are finished, your work space has taken its toll on your body: from you neck and shoulders, to your back, all the way to your wrists and hands. Many educators feel this stress throughout their bodies and even develop repetitive stress injuries, such as Carpal Tunnel Syndrome. If you're on of those teachers, check out these ergonomic tips and solutions so you can decrease stress and stress-related injuries, while also increasing productivity.

A few work space tips for educators

Look at your work space design. Is it set up for ergonomic comfort and ease of work? Consider the following factors:

• Your neck feels tight because you strain to see your monitor, which should be at eye level.

• Your keyboard and mouse should be on the same surface as each other, but not on the same surface as your monitor (the exception being if you raise it). Additionally, your mouse should be next to keyboard (not far away from it or in front of it)

• Your body should always feel relaxed and positioned neutrally . You should never cock your wrists or have to angle them to type or reach the mouse (see above for keyboard and mouse placement).

• Your feet should rest comfortably and flat on the floor. This is usually an issue of a poorly positioned desk and chair.

Bottom line- you should not have to overextend your reach to get to anything!

Ergonomic solutions for comfort and productivity

Just rethinking your work set-up can help you be more comfortable and even more productive. Try a few of the following solutions to resolve your ergo issues.

• To get the very best ergonomic advantage, many workers and educators alike use an ergonomic desk and/or chair that facilitates easy and comfortable reach of all essential items, while still providing the structure and support you need. Adjust-ability is key here. Being able to raise and/or lower your chair and desk will enable you to get the best position for your body so that it can be relaxed and neutral. Even adding back support to your current chair will ease back discomfort.

• If an gonomic desk is not in the budget, try redesigning the space you have. One of the best things you can do is get your keyboard and mouse lined up correctly. You can use a left-handed keyboard (which puts the rarely-used number pad on the left) or even a mini keyboard to free up some space to allow you to pull your mouse in closer.
  

• A wrist rest is a simple and affordable solution for wrist or forearm discomfort, which allows you to type in a neutral position by resting your palms at the same time, thus alleviating strain on the actual wrists.

• White noise generators create peace and quiet during office hours or a planning period (or even when giving a quiz, test, or exam). White noise generators (aka sound machines) provide a low-level hum so that you can tune out otherwise distracting noises and just feel more relaxed. The result is less stress and increased productivity.

Just by reworking your space and implementing some new resources, you can get more done in less time, and feel better doing it!

Choosing & Using a Wrist Rest

There has been some debate over wrist rests and whether they do more harm than good. The question really comes back to proper usage, as do most ergonomic questions. If, for example, you buy a a travel pillow and then cock your head awkwardly to use it, it's not really the pillow that is at fault- it's your usage.

The purpose of a wrist rest

As more and more workers type for long stretches at a time, the number of complaints about RSI, such as Carpal Tunnel Syndrome, has gone up as well. That is because most people do not know how to type ergonomically: they drop their wrists to the desk surface, cock their wrists to type, keep the mouse too far away, and do any number of things that put strain on their wrists, hands, and forearms. A wrist rest is a padded strip of material meant to meet your wrists and heels of your hands so that they don't have to drop down to rest. Essentially, a wrist rest catches the heels of your hands so that you don't feel pain in your wrists.

How to use a wrist rest

Ergonomic studies tell us that wrist rests should be used between periods of typing to rest your wrists. So, line up the wrist rest in front of your keyboard so that there is not a drop off between it and the desk. Then, as you type, try to float your hands over the keys and not cock or hyper-extend them. As you pause, rest your wrists on the wrist rest.

How to Choose a Wrist Rest

When choosing a wrist rest, look for the following features:

• free of sharp edges ... Read More

Ten Tips for Relieving Shoulder Pain

The shoulder is a complex joint. It has the widest range of motion for any joint in the body, and is carefully held together by muscles and other soft tissues, such as tendons and ligaments. Because of the high mobility and immense complexity, this joint is very susceptible to discomfort and injury. One of the leading causes of shoulder pain is poor posture and overuse, often associated with everyday computer use. Try these ten tips for relieving shoulder pain.

1. Take a break. Make it a habit to stop your regular activity for a few minutes every hour. Get up from you chair and walk around. If you have non-computer tasks, spread these throughout the day to provide longer breaks from your computer.

2. Stretch the sore muscles. During your breaks, or even more frequently, stretch your shoulder muscles. Try these stretches recommended by the National Institute of Health, or these quick stretches.

3. Apply hot or cold compresses. Heat will increase blood flow to the area and relax tense muscles; do not apply heat to an inflamed area. For inflammation, cold packs can numb the pain and reduce swelling; do not to apply ice directly to the skin. Use this treatment no longer than 20 minutes at a time and only once an hour.

4. Adjust your chair. This is the foundation for good posture at your desk. First, assess the back rest of the chair. If it does not properly support your lower back, additional lumbar support may be needed. Next, change the height of the chair; your feet should rest flatly on the floor. Finally, lower the armrests in order to allow free, relaxed movement of arms and shoulders while using a keyboard or mouse.

5. Customize your work space. Shoulder pain is frequently caused by improper placement of keyboard and mouse. An adjustable tray can help place the keyboard at the optimum position slightly below elbow height, one to two inches above the legs. Place the mouse as close to the keyboard as possible, to avoid stretching to reach it. An ergonomically designed mini keyboard would allow the mouse to rest in the best position.

6. Re-situate your monitor. It should be directly in front of you at eye level. A monitor stand can provide the required height. The screen should only be 15 to 25 inches away from your eyes, so you don’t lean forward to read.

7. Try a phone headset. Frequent phone use can cause neck and shoulder strain, especially when holding the phone between your shoulder and ear. A headset can allow hand-free operation without the muscle strain.

8. Dock your laptop. It is impossible to achieve good posture while using a laptop. If you use a laptop for long periods of time, use a docking station that allows for the proper keyboard and monitor positions.

9. Build shoulder strength. Regular exercise can relax muscles and relieve stress. The National Research Center for the Working Environment used these five strength-building exercises to provide relief for shoulder pain.

10. Get medical advice. If your pain is related to an accident or fall; or if you also have chest pain, nausea, or shortness of breath, consult your doctor immediately.

Shoulder pain is often caused by poor positioning and overuse of the muscles. These ten tips can help restore proper posture at your office desk, relieve current discomfort, and prevent future injury and pain.

Choosing the right keyboard for you

You’ve probably heard that choosing the right keyboard is essential for ergonomic comfort. The fact of the matter is that the right keyboard (i.e. the one that fits your work space and style) can help you avoid stress-related injuries and be more productive at the same time. That said, you will need to consider several factors as you choose the most effective keyboard for you.

Tips for picking “the right” keyboard online

1. Evaluate your work area

Look at the surface space you have to work on. How much room do you actually have to house both your keyboard and your mouse? It’s important to keep the keyboard in the right position so you are not reaching to get to it and where your wrists are in a neutral (not bent or angled) position. Lastly, keep your mouse on the same height surface as the keyboard.

2. Think about what keys you really use

Think about how much you use all those extra keys on your keyboard. How often do you really use your 10 keys, arrow Keys, home keys? It may be that you don’t really need them, at least not regularly enough to prioritize them.

3. Consider your keyboard vs. mouse usage

Think about how much you use your keyboard in comparison to how much you use your mouse. Users who don’t use a their mice much can usually employ a keyboard with an Integrated Pointing Device, which cuts down on shoulder and hand pain as well as work space.

Those who use their mice frequently need to take care in not over-extending their arms too much when using mice. It might be wise to consider an Ergonomic Mini Keyboard to bring everything close together. If, however, you still need your 10 Key, then try a standalone 10 key to use when needed.

4. Try it out

If you really can’t quite decide, try to narrow it down to two keyboards and purchase both. Use our 30 day money back guarantee and try them both for a week and see which one benefits you the most. We won't even charge you a restocking fee if you don't like either of them.

Summary

The main goal is to assess your specific needs and find the keyboard that fits them and ultimately you. Be careful to maintain good posture, especially by not over-extending your reach for either your keyboard or your mouse usage. Finally, if you are not using those extra keys, switching to a Mini Ergonomic Keyboard may be the right decision for you, thus bringing in your work area so your mouse can easily be used without the extra reach.