Preventing Problems Naturally: Ergonomics

Most of us spend several hours a day at our computer stations, whether that is a cubicle in a formal office setting, sprawled on the couch working on a laptop, or somewhere in between.  This can lead to a number of musculoskeletal problems over the years - or even just months - as our bodies were never intended to spend long periods of time in modern desk jobs.  

Enter ergonomics, which is "the science of fitting workplace conditions and job demands to the capabilities of the working population" (OSHA).  Or, roughly translated, how to set up your workstation so your wrists, back and neck don't hate you at the end of the day.  Many offices have some sort of ergonomics program in place, and even if you aren't currently experiencing any pain or discomfort, I highly recommend you request an evaluation.  If one isn't available, you can also probably make a fair assessment and some easy - but important - changes on your own!

There are several things wrong with Clarice's workspace.  Can you name them all?

As a disclaimer, I am not a medical professional, just an enthusiast!  My recommendations come from this pamphlet and my own ergonomics evaluation in the workplace.  This is not intended to replace the advice of a doctor (though I have certainly not always received stellar help from medical practitioners over the last few years; see below).  Here are some very basic starting points, and I recommend you check out the pamphlet or video below for more information:

• Make sure your feet actually touch the floor while sitting in your chair.  Most chairs adjust easily if your find that your feet aren't flat on the floor, or if your knees come up above the seat.  
• Your lower back should have support, whether from the chair itself or by inserting a support pillow.
• Arms should be at a 90 degree (or slightly greater) angle while typing, and your wrists should be straight.  Arm rests on a chair can be really helpful in taking the pressure off of your forearm (that's why they're called rests, brilliant!).
• While looking straight on at the computer, your eyes should meet the top line of print on the screen.  More often than not, the monitor is too low - so a simple fix is just to put the monitor upon a stack of books to bring it to the appropriate height.
• Frequently used objects should be in close reach.  Before you suggest a big Vitamin-DUH pill, if you pay attention to your movements in the workplace, you might be surprised at how often you contort your body in odd ways to reach for something.  This is especially true if you multitask frequently.

While these tips are geared toward a traditional desk and monitor setup, you can also adapt this advice for using a laptop.  If you are experiencing any forearm or wrist pain, you may want to consider using an external keyboard and mouse.

Why bring this up here?  I know how big of an impact these small changes can have.  I was in a car accident in my mid-teens in which I tore the tendons in my jaw, neck, back, ribcage, hips, tailbone, and left arm.  I was diagnosed with fibromyalgia a few years ago, and took part in a pain study more recently at a renowned pain clinic in the bay area.  After years of appointments with specialists and physical therapists, this particular physician figured out after 30 seconds that I had nerve damage in my right shoulder.  While this is not necessarily good news for a twenty-something, it was important in figuring out how to better manage my chronic pain.  Whereas before I was in miserable pain and barely able to focus by the afternoon, I made a few simple switches that now allow me to be *relatively* productive throughout the day.  And I learned how to use the mouse with my left hand, which is a fun fact to bring out at parties.

For more information, I recommend the UC Davis Safety Services: Computer Workstation Ergonomics.  And I'm happy to answer any questions about my own personal experience with ergonomics and the fibromyalgia workspace!


Shared over at Your Green Resource and Frugal Days, Sustainable Ways