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Swingline
ergonomic tips
Seven Survival Tips for Your Commute
No Time For Excercise Excuses
Beat Workday Stress
Work Smart to Ensure Maximum Comfort
Feel Healthier at Work
Feel Healthier at Work
By Vicki Gerson
Tips for Reducing Physical and Visual Stress
at Your Desk
Your neck and shoulders ache, your eyes are dry and blurry,
and you think you've pinched a nerve in your 'posterior' from
sitting in that darned wobbly chair. There are enough headaches
in your job that you don't need the body aches that plague you.
Many of the experts who design the equipment and
furniture for the workspace go to great lengths to ensure their
products are 'ergonomically' pleasing to the user. Chances are,
however, that your office space isn't as up-to-date as it could
be for comfort. And as you know only too well, ergonomics -
- defined as fitting a workplace to the worker - - isn't a one
size fits all proposition!
Make Your Chair Fit You
Whether its newly designed furniture or pieces that have been
around, each chair needs to be adjusted to match your physical
needs. Take the time to ensure that your chair is at the appropriate
height for you, that there aren't loose pieces and that the
backrest is positioned correctly.
- When you sit, keep your feet flat on the floor. Your knees
should be kept close together.
- Your chair should be able to support your legs without too
much pressure on the back of your thighs.
- Your back should fit snugly against the backrest; don't
perch on the edge of the seat!
- Don't sit in the same position for hours. Shift positions
frequently.
- Think about your posture. Slouching won't make you feel
better at the end of the day. Learn how to sit properly in
your chair so you feel great!
- Tighten screws to stop the chair from wobbling
or buy a new one if all else fails.
Statistically Speaking
Millions of employees have serious complaints of aches and pains
that are aggravated by their work environment. Some of these
stem from bad habits, such as neck aches caused by cradling
the phone between the ear and shoulder, and can be prevented
either by changing the habit or changing the tool. In this example,
you could stop the pain by holding the phone in your hand or
by investing in a headset that leaves your hands free for other
tasks.
Ergonomics injuries are also costly to employers
as they result in workers' compensation claims and loss of productivity.
Consider these points:
- The July 2000 report from OSHA, the Occupational Safety
and Health Administration, estimated that each year almost
2 million workers will experience musculoskeletal disorders
that are work- related and 600,000 workers will lose time
from their jobs as they recover or are treated. OSHA points
out that back injuries are among the most common workers'
compensation claims, while repetitive stress injuries, such
as carpal tunnel syndrome, account for only 10 percent of
the musculoskeletal injuries.
- The American Optometric Association states
that millions of workers are suffering from "computer vision
syndrome," which can include temporary nearsightedness, eye
fatigue, blurred vision, double vision, dry or watery eyes
and headaches.
Reduce Eye Strain
The American Optometric Association offers these recommendations
for reducing eye stress on the job:
Ensure Proper Lighting
- Adjust the brightness of the monitor. Don't make
it to bright or to dim. Select a brightness that is
comfortable for your eyes.
- Adjust the contrast so the letters can be read easily.
- Minimize or eliminate reflective
glare on the monitor. Use anti-glare screens that
have received the American Optometric Association
Seal of Acceptance, and don't allow direct sunlight
to hit the monitor screen. Angle the blinds or close
them.
Use Your Monitor and Keyboard Correctly
- Keep the monitor 16" -30" from your eyes. The distance
depends upon the size of your monitor and your individual
vision conditions.
- Your monitor should be slightly below horizontal
eye level. That means the center of the monitor should
be 10 to 20 degrees below your eyes.
- Make sure document holders are close to your screen.
- Adjust your keyboard so that your
wrists are straight to lessen your chances of developing
carpal tunnel syndrome.
Keep Flexible and Healthy
- Every 30 minutes or once an hour, rotate your head
and neck very gently. Slightly turn to the right,
then the left. Move your head up and down to relieve
tension and relax neck muscles.
- Take your hands out of their on-the-keyboard position.
Do wrist or finger exercises. For example, fan out
your fingers, clench and release your fist, move your
wrists up and down.
- Stand up. Walk around for a few minutes and relax.
- Get a yearly eye exam to determine
if your vision has changed.
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Check with your physician, physical therapist
or the company's medical advisors for suggestions on work exercises
if you already have work-related ergonomics problems or symptoms.
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