The Right Ergonomics for the Winter Blues

It's Christmas time, which usually means colder weather (unless you live in Texas). Cold weather can mean lovely blankets of snow and warm cups of coffee in the classic red Starbuck's cups. There are a lot of pros to winter, but there are a few cons, as well, such as dark winter days and being too cold. Fortunately, there are solutions for feeling too dark or too cold.

* Light Therapy. Extra light is especially important for those living farther north since the winter brings on terribly short days. Many people suffer from Seasonal Affective Disorder (SAD) where they feel increasingly isolated and depressed as the dark and cold lengthen. Light therapy is an easy remedy that literally provides more light so that the brain and therefore the emotions are tricked into feeling that there is more day light.
* Heated foot pads and mice. Poor circulation and being too cold make you feel miserable, especially at work when you aren't in charge of the thermostat. Therefore, bringing your own warmth is a must! Your feet and hands will thank you!

Winter can be brutal, so do what you can to make it more bearable.

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How to Survive in a Cubicle

Office Sardines

Whoever decided that more people in the same amount of space (or even less space) would save money never worked in a cubicle a day of his life. Office sardines is not exactly the most productive plan in that most workers report alarmingly high levels of distraction, which lead to loss of productivity directly and increased levels of stress indirectly. Stressed, unproductive workers make more mistakes and fewer ergonomic adjustments, becoming increasingly less engaged. Disengaged workers miss work more frequently and turn over faster. The cost of time lost due to simple lack of productivity in addition to retraining new workers more frequently costs businesses around $600 billion a year.

However, some genius decided that cubicles "save money." That being the case, no one is asking your (or my, for that matter) opinion on cubicle farms. So, one worker to another, here are a few tips for surviving in your cubby hole.

Tips for Surviving in a Cubicle

• Clear the clutter. Nothing cramps a space more than a general lack of tidiness. Take some time, and get organized. I like to clear my desk from 4-5pm on a Friday- I'm not going to be productive then anyway, plus it also serves to help me get reacquainted with lost papers.
• Get rid of knick knacks. A framed photo or two is perfectly appropriate, but a whole collection of miniature cows, for instance, really knocks down your level of professionalism, especially if you entertain clients in your work space. Not all conversation pieces are "good" ones. Choose one or two tasteful items, and keep the rest of your knick knacks at home (or better yet, get rid of them. You're not 12 anymore, you don't have to collect things.).
• Rearrange your work space if necessary. Your monitor should be at eye level and at least 20 inches away from you. Your keyboard and mouse should be next to each other for fast, comfortable typing and mousing. If desk space is minimal, mini keyboards are a great option for freeing up a few inches.
• Adjust where you can. Most chairs have some sort of adjustment, if only up and down. Do what you need to to get your feet flat on the floor and your back as well supported as possible. Adjust the arm rest if possible to keep your arms in a straight line from your elbow to your middle finger.
• Keep your posture and positioning neutral. This means sitting straight with your arms by your sides, and starting at your elbow making a straight line through to your wrists and hands. Your wrists should never be cocked, especially when typing. Rather, your hands should hover over your keyboard, in a curved position so as to avoid repetitive stress injuries.
• Try white noise. The options are endless, and so is office noise. If you are frequently disturbed by office shenanigans or overly zealous sales guys, turn on a little white noise. You can try this free online white noise generator or you can try a desktop system-either way, it's important to keep you mind on work and not in other people's business.
• Take breaks. If you feel overly cramped, take your coffee break outside, or at least out of your small space so you can stretch out. Speaking of stretching out, make sure to take hourly stretch breaks.
• Take care of your eyes. Whether you wear glasses or not, make sure you rest your eyes often by taking them off the screen and focusing on an object farther away. You should also blink them regularly to restore moisture. When possible, rotate your computer and other tasks so that you're not on the computer all day. Lastly, consider a good pair of reading glasses just for work. Computer users often find that high quality reading glasses require a lower prescription and allow them to work more efficiently.

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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.

Improper posture and lead to shoulder pain.

The Shoulder is a wonder combination of several joints that are connected with tendons and muscles for a wide range of motion of the arm. Pain in the shoulder region is due to various reasons. Most painful shoulder problems have a link with injured soft tissues, muscles, ligaments and tendons, rather than just bones. Pain in shoulder falls in three major categories namely Tendinitis, injury and Arthritis.

Shoulder pain is also caused by tumors, infection and nerve-related disorders. A tendon is a cord which connects muscle to bone or other tissue. The splitting and tearing of tendons due acute injury causes pain. Excessive use of the shoulder leads to inflammation and swelling of a bursa, known as Bursitis.

Treatment of shoulder pain depends on the injury and gravity of the injury. The shoulder joint is the prone to frequent dislocation and is referred to as shoulder instability. Technically, shoulder dislocation is referred to as Luxation and partial dislocation as subluxation.

Dislocation of the shoulder is treated by putting the head of the humerus back into the joint socket called the Glenoid Fossa of the scapula by manipulation and reduction (M&R) procedure followed by an X-ray study. The arm is then immobilized in a sling or a shoulder immobilizer device. Severe dislocation injures the surrounding tissues or nerves and is treated by surgery.

The Glenohumeral joint or the shoulder joint stability depends on a group of muscles called the Rotator Cuff. The Rotator Cuff muscles help shoulder stability and control during joint rotation. The Rotator Cuff Muscles include Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Sports that demand active and vigorous rotation of the shoulder joint often put these Rotator Cuff muscles under strain causing pain. Pain due to Rotator Cuff muscles strain can occur either due to tears of the muscles or inflammation

The Shoulder Joint is the area where the collar bones Clavicle and shoulder blades Scapula are connected. Pain in this region could be due to Ankylosis,Arthralgia, Cartilage Disorders, Infection, Shoulder Joint Dislocation, Shoulder Joint Capsule Damage, Acromioclavicular Arthritis, Bicipital Tendonitis, Rotator Cuff Tendonitis, Subacromial and Subdeltoid Bursitis. There are three common problems associated with shoulder pain namely, Instability, Subluxation, OveruseandArthritis Degeneration.Instability is a condition where the joint is completely out of position and subluxation is partial dislocation.

Arthritis is a painful inflammatory condition in the joint region. Osteoarthritis is the most common type of Arthritis. Rheumatoid Arthritis, Psoriatic Arthritis and Septic Arthritis caused by infection, Gouty Arthritis caused by Uric Acid deposits in the joint region and Pseudogout, caused by deposition of Calcium Pyrophosphate crystals also cause painful inflammation. Periarthritis, Adhesive Capsulitis, also popularly known as frozen shoulder also cause chronic pain in the shoulder. Physical therapy is useful as a treatment option for people with shoulder pain.

Physical therapy includes daily walking and stretching exercises. Traction and massage of joints enhance joint mobility and flexibility. Information regarding the treatment options can be obtained from a doctor based on the signs of the disease. Investing in a back support for your chair can alleviate shoulder pain.

Shop for the Right Tools for an Ergonomic Workstation!

5 Tips for Keyboarding Health

Keyboarding can lead to problems such as carpel tunnel syndrome or contact stress if done improperly for a long period. Use these tips to reduce the possibility of hand and arm aches and pains.

Number 1
If you are left handed, use a left-handed keyboard. Using the key pad by crossing or turning your hands is not ergonomically healthy.

Number 2
The keyboard should be placed directly in front of you at a height that you do not have to keep your arms angled from your elbow to your wrists.

Number 3
Use a wrist rest pad these are found to help support your wrist at the proper position for extended amounts of time. This helps you avoid contact stress by keeping your arms away from the edge of your desk.

Number 4
Choose a keyboard that can be height adjusted. This helps if you need only to raise or lower your keyboard just a little.

Number 5
Maintain a neutral position of your wrist and hands at all times.

Your keyboard is only a part of this you must have the right knowledge and tools to keep up healthy keyboarding.

Is Your Desk a Good Fit For Ergonomics and Productivity?

When it comes to your desk one size certainly does not fit all. Let’s face it, we all come in different shapes and sizes and what fits one may not necessarily fit another person. Is like going over to Grandma’s and trying on her clothing at the age of seven. Even a seven year old knows that Grandma’s cloths are not going to fit. Your desk and office equipment you use is no different. For optimal ergonomics and productivity, your desk, chair, and equipment should be designed and arranged so that it suits your body and the work you do.

When you are sitting at your desk ask yourself whether or not it is adjusted right to match your build. Also determine whether it is ergonomically designed to allow for adjustment. There is no one-size-fits-all desk, so you need to pick a desk that can be adjusted to suit you and your work habits.

A well adjusted desk allows your legs to move freely around without colliding into other objects. The height of the desk should be such that it has room beneath the desktop to allow your knees plenty of space. If your desk is too high and cannot be lowered then consider getting a footrest so that your legs will be comfortable and not have to dangle in the air.

Also be sure to keep the area under you desk clutter free. When the area underneath your desk is uncluttered your legs will be unrestricted; thus, minimizing pain in the ankles and joints. To reduce the probability of injury you can also get an organizer.

An organizer keeps all your documents and electronics in an easy to reach and out-of-the-way location. I often see a lot of desks that look as though they just got hit with a tornado and I wonder how one ever functions productively in such an environment.

A good fit between you and your desk will do wonders for your productivity. You can find things that much faster and avoid needless bumps and bruises caused by clutter underneath your desk. You can save yourself tons of headaches by keeping your desk ergonomically friendly.

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What’s Different About Alternative Ergonomic Keyboards?

If you’ve spent hours and hours using a keyboard without relief, you know just how much strain it can place on your hands, wrists, and upper body. Most traditional keyboards have their design with little thought to ergonomics. That has changed with the arrival of alternative ergonomic keyboards.

These alternative ergonomic keyboards have been designed not only for functionality but also to help maintain the upper body including the arms, wrists, and hands in a neutral position. This neutral position reduces stress and strain on muscles tendons, and nerves to eliminate possible injury from repetitive stress of using a keyboard. The different designs of the alternative ergonomic keyboards help the user to change their posture to a more neutral and comfortable position. For example, a split keyboard is designed to straighten the wrists by increasing the distance between right and left keyboard sides or by allowing the rotation of each half of the keyboard to position it so it is aligned properly with the forearm. Another keyboard design is the tented keyboard.

A variation of the split keyboard, each half is tiled up thus reducing the rotation of the forearms. Still another type of keyboard design allows the user to raise the front edge of the keyboard. This provides you with a backward slope that straightens the wrist in a more neutral position.

Perhaps one of the most popular alternative ergonomic keyboard designs is that of built in wrist or palm rests. Some researchers question whether these increase the pressure on the wrists or interfere with typing. Still there are those who much prefer a keyboard with wrist rests.

When you try a new keyboard give yourself enough time to adjust to the differences. Once you try it for a few days you’ll know the usefulness of ergonomics on your keyboard.

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Why Left Handed?

If you’re one of the many people considering making the switch to a left handed keyboard, it could be a very wise choice, especially if you spend hours each day using your keyboard. Left handed keyboards have a different layout design than the traditional style keyboards.

These layout changes help to create an efficient ergonomic keyboard. There’s one major change that contributes to the improvements. Traditionally keyboarders spent a lot of time using the numeric keypad. Thus, it was conveniently placed on the right side of the keyboard. Today, most people using a keyboard don’t spend a lot of time with the numeric keypad.

Left handed keyboards have moved the numeric keypad to the left side of the layout. This allows users to place their mouse closer to the alpha keypad. Closer positioning of your mouse helps to promote straight, inline positioning of your forearms, wrists, and hands. This neutral position helps keep tendons, nerves and blood vessels in this area from being compressed.

Compression occurs with many keyboard users. This compression causes what is known as Repetitive Stress Injuries. The main symptoms of Repetitive Stress Injuries include numbness of the fingers, tingling, and pain in the wrists continuing up the forearm or down through the hand. The pain can be chronic and often requires medical treatment. Left handed keyboards can help to prevent this type of injury.

Another popular layout of the left handed keyboard is to remove the numeric keypad and replace it with a touchpad. Since the touchpad performs every function of the mouse, you can get rid of your mouse. Not using a mouse will eliminate the awkward positions occurring when you go from keyboard to mouse and back. You also won’t have to worry about placing your mouse close to your keyboard as the touchpad is built right into your keyboard. So it is not only ergonomic efficient, it is also a space saver.

If you are a constant keyboard user you may not even realize the stress you’re placing on your wrists and hands by using a traditional keyboard. You also may not realize just how much time you spend on a keyboard. At work and at home the computer has become a major part of everyday life. That tired achy feeling, or the tingling could be a big warning sign that you’re damaging the nerves and tendons in these areas. Switching to a left handed keyboard is a wise choice to help prevent further damage.

Set Up Your Desk to Reduce Strain and Stress at Work

Learn these good ergonomic practices for a relaxing workday.

Just the normal stress and strain of the work you do is plenty. However, do you know that the way you sit and use your desk space can add to physical stress and strain at work? You’re probably not aware of just how much strain may be on your body by just being at your desk. Make these few changes and you will begin to see results.

That’s right, you’ll see results in the form of less stress and strain, and most likely you’ll even have more energy than ever after your day at work. Setting up your desk for good ergonomics means the goal is to keep your body in a neutral position as you go about your daily tasks.

Your desk or workspace should allow you to place your monitor at least twenty inches from your eyes and so it is centered with your body. The top of the monitor should be at eye level to prevent eye and neck strain.

Height of your desk should be about elbow height when you are sitting at your desk. Usually this is between twenty and twenty-eight inches from the floor. If you have a fixed desk height, you may consider using a keyboard tray to place your keyboard and mouse at the proper height for optimal ergonomics.

Avoid glass desktops or any finish that could cause a glare. Even a small amount of glare at your workstation can place undue stress on your eyes.

Also make sure there is sufficient space under your desk for your legs to be in a comfortable position no matter which way you are sitting. Minimum under desk clearance for your legs should be fifteen inches from your knees. Making a few simple changes to your desk can produce a much more comfortable and less stressful work environment

Reference: http://www.osha.gov/SLTC/etools/computerworkstations/checklist.html#purchase

Getting Past the Post-Lunch Food Coma

The effects of a big lunch on productivity are well-known - especially if part of your day includes an hour-long conference call beginning at 1pm!

Life-tips blog "Dumb Little Man" has come up with a great posting on several stretches that can keep you alert and productive in that crucial 1pm-3pm stretch. Just a little movement can help you avoid a host of repetitive strain disorders, increase blood flow to your brain, and generally help you get the most out of your time at the office.

Here's a few ideas you can do in the privacy of your own office or cubicle:

1. Touch the Sky. Reach your arms up to the sky and as far back as you can safely go. You can try grasping like you’re trying to reach the stars.
2. Side Stretch. While standing reach your one arm over head and to the opposite side. You can keep the other hand on your hip or in the air.
3. Touch Your Toes. Take off your shoes if you can. Wiggle your toes. Now bend at the hip and reach for your toes. Bending your knees is OK.

Read the full list here.

The Ultimate Guide to Workstation Ergonomics: 10 Easy Tips

HR World published a great "top 10" list yesterday with some tips on how to optimize your workstation. We thought we'd pass them along.

Here's to your continued productivity!



If you're like most people, you spend a good portion of your waking hours sitting at a desk or working with a computer. This time can become painful — and even unbearable — if you don't take steps to properly set up your workstation to work with your body and not against it.

Creating an ergonomic workstation is easier than you might think, and the payoff can be huge. These tips and resources can get you on the path to making your workstation more ergonomic and maybe even more productive.
Tips

1. Work Area: When setting up a work area, make sure that the space is large enough for you to spread out comfortably and allows for a full range of motion, which can be a special concern for those with especially long limbs. You should also leave plenty of room to arrange the items you use most frequently in such a way that there is no strain for you to reach them.

2. Laptops: When using a laptop, it's best to use it while it's on a table rather than on your lap. If you use it frequently, you might be better served by using a separate keyboard and mouse rather than using the built-in keyboard and touch pad to reduce strain on your wrists and hands.

3. Keyboard: If you spend a lot of your workday typing, where you place your keyboard and how you use it can greatly affect your risk for getting RSIs (repetitive stress injuries) like carpal tunnel syndrome. Your keyboard should be placed so that your arms are parallel to your thighs. If your desk doesn't allow for this, try getting a keyboard tray. You'll also want to do your best to use good typing techniques, keeping your wrists elevated and not hitting the keys too hard.

4. Mouse: When setting up your desk, make sure to keep your mouse easily within reach and try not to grip it too tightly, as doing so can strain the muscles in your hand. If you find that using a mouse bothers you too much, try using an alternate input device like a trackball or a touch pad.

5. Desk: There is no one-size-fits-all desk, so choose one that is right for you. You can help reduce your chance of injury by getting a document holder, arranging your electronics within your reach and making sure that the area underneath your desk remains uncluttered.

6. Chair: A good chair can do wonders, as sitting is much harder on your back than it might appear to be. Make sure to keep your lower back supported, and adjust your chair so that you can easily reach your keyboard and mouse. If this means raising the chair so that your feet don't quite reach the floor, get a footrest to help keep your feet from dangling.

7. Monitor: Improperly configured monitors can cause a great deal of eyestrain, resulting in headaches and difficulty concentrating. Center your monitor in front of you at a comfortable distance, and adjust the brightness settings so that it’s easy on your eyes. Make sure to take breaks from staring at your screen, too. Glare can be a problem as well, and if you can't seem to eliminate it, use a glass glare filter.

8. Lighting: Common office lighting can often create a great deal of eyestrain by making your computer monitor difficult to see. Adjust your shades or lights as much as you can to reduce glare, and position your monitor at such an angle to light sources that reflection is reduced. It can be helpful to keep overhead lights dimmed and use a desk lamp for close work.

9. Work Habits: You can arrange your work habits so that you don't put undue stress on any part of your body. Make sure to take frequent breaks, get up and walk around, and change positions frequently so that repetitive tasks and static work won't take their tolls.

10. Phone: It can be tempting to multitask and cradle your phone receiver between your neck and shoulder. However, this should be avoided, as it can create a great deal of strain in your neck muscles. If you need to have your hands free, try using a headset or put the call on speakerphone.

Buyer Beware: Is That "Ergonomic Chair" Really Ergonomic?

KnowledgeField.com has a great series of articles on ergonomic chairs. I discovered this one today, and thought it might also benefit you. It's full of practical advice, as well as some warnings. Anything can truly be ergonomic (as we've said before, it's "fitting the tool to the worker"), but you've got to wonder if some chairs were designed with anyone in mind!

Not everybody knows exactly what ergonomic means, but it's getting to the point where everybody knows an "ergonomic chair" is better than just some plain old chair. Thus even Joe Newbie is more likely to buy the ergonomic chair than the chair that is not advertised as ergonomic.

The problem is stores and manufacturers are starting to put the word ergonomic in front of every chair they sell, whether it has anything to do with ergonomics or not. There is more to ergonomics than a little added cushioning in the seat.

So, What Is an Ergonomic Chair?

Ergonomics is the study of equipment designed with humans in mind, meant to reduce operator fatigue and discomfort. Specifically, an ergonomic chair should be highly adjustable, including not just a knob for lowering and raising the chair but adjustability in the back tilt and the height of the arm rests. An ergonomic chair should also have a sturdy frame (avoid plastic), a great deal of support, especially in the lumbar region, and padding that has some give and supports your body without losing shape.

Real ergonomic chairs cost hundreds of dollars. Look for manufacturers that specialize in ergonomics and are known for producing quality chairs. Examples are Herman Miller, Neutral Posture, and BodyBilt. Avoid gimmicky chairs (such as kneeling chairs and ball chairs) unless you have actually had the opportunity to try one and feel it's a good fit for your body. Remember, the chair that is comfortable when you first sit in it may not remain so after several hours.

Why and When Should You Consider Buying an Ergonomic Chair?

An ergonomic chair promotes good posture, reduces the fatigue that comes with sitting in one position for a protracted period of time, and it can even reduce the likelihood of developing Carpal Tunnel Syndrome and other repetitive stress injuries (many of these hand and wrist injuries start with poor posture at the computer).

Anybody who spends more than an hour a day at the computer should consider buying a good ergonomic chair. If you work 8 hours a day or more at the computer, you should definitely have a good ergonomic chair.

See Ergonomic Resources' full line of ergonomic chairs

8 Office Tips to Help Your Acoustic Environmen

8 Office Tips to Help Your Acoustic Environment
by Thomas Horrall

The number one facility-related complaint expressed by people working in the open plan office environment is inadequate acoustical privacy from neighbors. The increasing trend of lower cubicle wall heights directly contributes to the transfer of more unwanted sound from one cubicle to surrounding ones. The single most effective acoustical tool for reducing the annoyance of this sound transfer is adequate background sound, usually generated by an effective sound masking system. However, even the best sound asking system may not be able to fully reduce acoustical annoyance by itself. If implemented, the following recommendations will go a long way toward further enhancing acoustical privacy.

1. Never use a speakerphone. Not only is speakerphone sound an annoyance in itself, but people usually speak louder when using a speakerphone, causing further annoyance to their neighbors. The office noise transmitted to the external party by a speakerphone is also an annoyance to them, and may even degrade their ability to hear the conversation. Pick up the telephone handset or use a headset.
2. Develop a softer telephone voice. Many telephones have an adjustment called “sidetone” which can help with this. Sidetone is the amount of the telephone user's own voice that he hears in his receiver. If it is set too low, the user usually speaks louder than necessary, annoying his neighbor. Many telephone vendors don't take the time to adjust the sidetone properly during installation, and they may have to be called to make the adjustment. There are also “stoplight” type monitor devices available that remind the user to keep his voice down.
3. Adjust telephone ring loudness. If your phone has an adjustable ring loudness setting, make sure it is only as loud as necessary.
4. Set cell phones and pagers to minimum ring volume, or better still, vibrate mode. If vibrate mode is not feasible, make sure the ringtone setting is subtle and that the phone is as close to the user's work position as feasible so that it is audible at a low volume setting. Don't leave the cell phone when going to lunch - take it with you so that ringtones don't annoy neighbors when there is no one to pick up the phone.
5. Take cell phones to a break room or other private space if a call is likely to be protracted. Also consider letting voicemail take a message and return the call from a landline. One of the worst breaches of office etiquette is those people who make long, loud personal calls at their cubicle desks instead of stepping outside (or into a more private area).
6. Listen to any music over headphones, not loudspeakers. Music listening in the office is increasingly acceptable, but remember that one person's music is another's noise. If it is frequently necessary to hear colleagues entering your office while listening to music, use “open air” type headphones, or even a single earbud, rather than one in each ear. Don't hum or sing along to the music.
7. Use Instant Messaging. IM is also becoming commonplace in the office. Do you really need to go have a verbal conversation with a colleague or would a brief IM do just as well, or maybe even better.
8. Don't make unnecessary noise in the office. Gum-cracking, coffee-slurping, ice-chomping, pen-tapping and, most offensive of all, full-bellied belching potentially annoy all of your neighbors. A cubicle is a public area, and those working inside should act as they would in any other public area.


If you'd like to discover the productivity increases your office space is capable of, contact SpeechPrivacySystems.com.

The Importance of Using the Right Tool, Part 2

Using the right tool. This is the essence of "ergonomics" - if you're using a tool that's awkward or makes you move your body in ways it wasn't designed to, then over time, you'll endure painful injuries - many caused by something as subtle as using the wrong keyboard! If you've ever experienced the dull, persistent ache in your shoulders, wrists, back or forearms, you know the first signs of Repetitive Strain Injuries.

The goal of any product designed with ergonomic comfort in mind is to fit the user.
The reason there are so many keyboards is because there are so many different sizes of people! Think about the people you work with. Some are taller, some are shorter. Some have broad shoulders, some are narrower. Each body type demands a slightly different style. For example, a broad-shouldered person will almost certainly need a split keyboard, where an individual with more narrow shoulders might be able to do fine on a standard straight keyboard.

You may also have seen some other keyboards that look nothing like the standard keyboard that came with your desktop. Highly customizable keyboards like this one or this one seem like something you'd see in a science fiction movie - but there's a good reason for their design: they allow the tool to be configured to fit you, rather than the other way around.

Within the broad category of split keyboards, there are three main subcategories. The first two are pretty common: "fixed-angle split keyboards" which are angled, but cannot be adjusted, and "adjustable-angle split keyboards," which offer more customization options. There is also a third type of split keyboard, in which the two sides of the alpha-numeric keyboard are completely split. Each has its own benefits and drawbacks, which we'll cover.

Fixed-angle split keyboards, such as the classic Northgate keyboard, have been in use for decades. They address the problem of ulnar deviation, or the lateral bending of the wrists (see image), but don't typically address the problem of wrist extension (when your wrists bend vertically, creating an angle between your forearm and hand and putting pressure on your carpal tunnel. The main drawback is that if you're a "hunt and peck" user, this type of keyboard will have a bit of a learning curve, as well.

To address both ulnar deviation and wrist extension, adjustable angle keyboards were designed (such as the Goldtouch keyboard, which can be adjusted both laterally and vertically). As with the angled keyboards, there is evidence that this design does reduce discomfort, and according to Cornell University, split angle keyboards can improve your computer performance by up to 80%.

Finally, the completely split keyboard. These offer the most neutral position for typing available, positioning the user's hands in a "handshake" position and avoiding all the most common causes of keyboard-related injuries. However, they involve a fairly steep learning curve, and your productivity will suffer until you learn to type in the modified format. If you are a "hunt and peck" typer, this board will likely be unusable for you. To find out more about this type of keyboard, click here.


You spend half your waking hours at work, and our goal is to help you get the most out of them. They shouldn't involve pain or discomfort, which keep you from achieving your goals and lowers your quality of life. Remember that a good, high-quality keyboard can easily pay for itself in added productivity gains, but only if it's the right design for you. If it's not, you can spend a lot of money on a board that has a lot of neat features, but that ultimately helps you accomplish no more (and sometimes less!) than your existing keyboard does.