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| Scott D Olson 257 W Delaware Circle Littleton, CO 80120 720-255-3188 |
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Office Workers
It is easy to dismiss office workers as not having a tough job; after all, all they do is sit all day, right?
When compared to steel workers, oil rig, or factory workers, people who work in an office have it
pretty cushy. The truth is that even though office workers do avoid many of the heavy lifting and slip-
and-fall injuries that are present in heavy industry, their working conditions create situations where
overuse injuries are common. Sitting at a computer work station can cause a variety of chronic injuries
that are every bit as disabling as industrial workers and these injuries often lead to loss of productivity
and days lost from work.
Office work injuries are typically overuse injuries such as Carpal Tunnel Syndrome and epicondylitis
(tennis elbow), but include lower back pain as the result of prolonged periods of sitting. While these
sound minor, they are actually acutely painful and require a long time for rehabilitation. Repetitive
motion, or overuse injuries like Carpal Tunnel Syndrome typically require over 20 days away from
work, the highest amount for any injury tracked by the US Bureau of Labor Statistics (the average for
all injuries is only 7 days).
The good news is that many of these injuries are preventable. Companies that take a proactive
stance to preventing injuries come out better in the long run. It is far more cost effective to help
people avoid these problems than to try and fix them after the fact.
Computer Work Stations
Computer work stations have been the focus of much recent research. The research into how people
work, sit, and use their workstations have yielded some powerful preventative measures. The
research has also uncovered some surprises; many of the ergonomic suggestions from just a few
years ago have been revised and improved. The rest of this article will highlight these changes.
It Starts With the Chair
Sitting in a chair is the root of many problems, mostly having to do with lower back pain. Sitting is not
a natural position for our bodies, even though we do it every day. Sitting puts extra pressure on our
backs while straining certain muscles and weakening or shortening others. Any worker who is sitting
for more than half of the day is subject to an increase in back problems.
For years, ergonomic educators (and your mother) have encouraged people sitting in a chair to sit up
straight, this, surprisingly, is bad advice. A slightly slouched position is actually the best position for
the back. The reason for this is that a slouched position takes the pressure off the back and puts it on
the chair. Anything that can take the pressure off of your back will relieve also relieve pressure; back
pillows are idea for this.
Moving around is also important. Adopting many sitting positions changes where the focus of the
pressure is on the back. Feet should comfortably meet the ground. Knees should be slightly higher
than the seat of the chair, if not, use a foot rest.
The chair the worker may be sitting may also lead to not only back pain, but also to awkward
positioning in front of a computer leading to a number of possible injuries. Be sure that chairs are
adjustable in height, the more adjustable the better. Chairs should have adjustable back and arm
rests to mold to the size of the occupant.
Other chair options include breathable mesh that is much more comfortable for a long day of sitting.
Some workers use exercise balls to sit on. These balls strengthen back muscles and constantly vary
back pressure points because the balls are often in motion while a worker is sitting on them. While
most people cannot sit on a ball all day long, they offer a good alternative for part of the day.
At home, exercise balls, yoga videos, stretching videos, even traditional exercises like sit ups can
prevent and treat lower back pain. Night time between-the-knee pillows can aid in relieving the stress
that sleeping can have on the lower back.
Workers who are on the road are especially susceptible to back pain because of the limited amount of
motion that is possible in both a plane and a car. Back pain aids such as back pillows and between-
the-knee pillows can help relieve the pain. Frequent breaks are recommended, stretching a bit before
moving after and back rests are also essential.
Monitors
The old wisdom with regards to monitor placement was to have the middle of the screen be directly at
eye level. The reason for this way that it is the most relaxed position for the eye to be when staring at
a distance and it was assumed that this was the same when dealing with close images. New studies
have proved this to be inaccurate.
The most comfortable viewing angle is actually around 15 degrees lower than eye level. Think about
when you are reading a book, most people put the book down near their lap, this is because our eyes
are the most comfortable reading with our eyes cast downwards.
To adjust a monitor, it should be set where the top of the screen is about eye level. The distance
away from the viewer should be at least 20 inches.
If the worker is using a LCD screen, no other adjustments need to occur. If the worker is using a older
cathode ray tube (CRT) monitor, then an antiglare screen should be used to reduce eye strain.
Antiglare screens that also block some of the radiation from these types of monitors should also be
considered because the long-term health of being so close to a screen has not been determined.
Keyboard and Mouse
There are a variety of alternative keyboards and mouse options that are designed to help avoid
conditions like Carpal Tunnel Syndrome and other overuse syndromes. Placing the hands on the
keyboard at so-called neutral position can greatly reduce the strain. Typical keyboards place the
wrists at an awkward position.
There are a variety of keyboards that attempt to relieve the stress on the wrists and hands. While
there have been studies done on differing keyboards, none of them have been conclusive. What is
apparent from the studies is that the standard keyboard, without a wrist rest, and that allow the wrist
to be in a flexed position is a recipe for pain and discomfort in anyone who types most of the day.
Sloping keyboards, split keyboards, tented keyboards, all offer some advantages to adjust the wrist to
a more natural position. Individuals should “test drive” these different keyboards to determine which is
the most comfortable.
The use of a mouse is an often overlooked source of overuse injuries. While the amount of time
worker has typing can be directly proportional to the incidence of overuse injuries, studies have not
been carried out on mouse use. Many new office positions require that a person is using a mouse
even more than the keyboard; this is especially true for people who engage in graphic arts.
An ergonomically designed mouse is important. Once again, choosing a mouse that naturally fits the
hand is a good step in the right direction. A newer mouse has been developed that looks more like a
joystick, places the wrist in an upright positions and has been helpful for many workers. Switching the
mouse from left side to right side also works, but some workers have a hard time adapting.
Other Aids
It goes without saying that anyone who spends any time on a phone should have a headset, as
holding the phone by using a shoulder and cheek has long been known to create muscle strain.
There are a variety of phone headsets to fit any need and configuration.
Document holders are also available for those who type a lot and transfer data from paper to
computer.
It is easy to dismiss office workers as not having a tough job; after all, all they do is sit all day, right?
When compared to steel workers, oil rig, or factory workers, people who work in an office have it
pretty cushy. The truth is that even though office workers do avoid many of the heavy lifting and slip-
and-fall injuries that are present in heavy industry, their working conditions create situations where
overuse injuries are common. Sitting at a computer work station can cause a variety of chronic injuries
that are every bit as disabling as industrial workers and these injuries often lead to loss of productivity
and days lost from work.
Office work injuries are typically overuse injuries such as Carpal Tunnel Syndrome and epicondylitis
(tennis elbow), but include lower back pain as the result of prolonged periods of sitting. While these
sound minor, they are actually acutely painful and require a long time for rehabilitation. Repetitive
motion, or overuse injuries like Carpal Tunnel Syndrome typically require over 20 days away from
work, the highest amount for any injury tracked by the US Bureau of Labor Statistics (the average for
all injuries is only 7 days).
The good news is that many of these injuries are preventable. Companies that take a proactive
stance to preventing injuries come out better in the long run. It is far more cost effective to help
people avoid these problems than to try and fix them after the fact.
Computer Work Stations
Computer work stations have been the focus of much recent research. The research into how people
work, sit, and use their workstations have yielded some powerful preventative measures. The
research has also uncovered some surprises; many of the ergonomic suggestions from just a few
years ago have been revised and improved. The rest of this article will highlight these changes.
It Starts With the Chair
Sitting in a chair is the root of many problems, mostly having to do with lower back pain. Sitting is not
a natural position for our bodies, even though we do it every day. Sitting puts extra pressure on our
backs while straining certain muscles and weakening or shortening others. Any worker who is sitting
for more than half of the day is subject to an increase in back problems.
For years, ergonomic educators (and your mother) have encouraged people sitting in a chair to sit up
straight, this, surprisingly, is bad advice. A slightly slouched position is actually the best position for
the back. The reason for this is that a slouched position takes the pressure off the back and puts it on
the chair. Anything that can take the pressure off of your back will relieve also relieve pressure; back
pillows are idea for this.
Moving around is also important. Adopting many sitting positions changes where the focus of the
pressure is on the back. Feet should comfortably meet the ground. Knees should be slightly higher
than the seat of the chair, if not, use a foot rest.
The chair the worker may be sitting may also lead to not only back pain, but also to awkward
positioning in front of a computer leading to a number of possible injuries. Be sure that chairs are
adjustable in height, the more adjustable the better. Chairs should have adjustable back and arm
rests to mold to the size of the occupant.
Other chair options include breathable mesh that is much more comfortable for a long day of sitting.
Some workers use exercise balls to sit on. These balls strengthen back muscles and constantly vary
back pressure points because the balls are often in motion while a worker is sitting on them. While
most people cannot sit on a ball all day long, they offer a good alternative for part of the day.
At home, exercise balls, yoga videos, stretching videos, even traditional exercises like sit ups can
prevent and treat lower back pain. Night time between-the-knee pillows can aid in relieving the stress
that sleeping can have on the lower back.
Workers who are on the road are especially susceptible to back pain because of the limited amount of
motion that is possible in both a plane and a car. Back pain aids such as back pillows and between-
the-knee pillows can help relieve the pain. Frequent breaks are recommended, stretching a bit before
moving after and back rests are also essential.
Monitors
The old wisdom with regards to monitor placement was to have the middle of the screen be directly at
eye level. The reason for this way that it is the most relaxed position for the eye to be when staring at
a distance and it was assumed that this was the same when dealing with close images. New studies
have proved this to be inaccurate.
The most comfortable viewing angle is actually around 15 degrees lower than eye level. Think about
when you are reading a book, most people put the book down near their lap, this is because our eyes
are the most comfortable reading with our eyes cast downwards.
To adjust a monitor, it should be set where the top of the screen is about eye level. The distance
away from the viewer should be at least 20 inches.
If the worker is using a LCD screen, no other adjustments need to occur. If the worker is using a older
cathode ray tube (CRT) monitor, then an antiglare screen should be used to reduce eye strain.
Antiglare screens that also block some of the radiation from these types of monitors should also be
considered because the long-term health of being so close to a screen has not been determined.
Keyboard and Mouse
There are a variety of alternative keyboards and mouse options that are designed to help avoid
conditions like Carpal Tunnel Syndrome and other overuse syndromes. Placing the hands on the
keyboard at so-called neutral position can greatly reduce the strain. Typical keyboards place the
wrists at an awkward position.
There are a variety of keyboards that attempt to relieve the stress on the wrists and hands. While
there have been studies done on differing keyboards, none of them have been conclusive. What is
apparent from the studies is that the standard keyboard, without a wrist rest, and that allow the wrist
to be in a flexed position is a recipe for pain and discomfort in anyone who types most of the day.
Sloping keyboards, split keyboards, tented keyboards, all offer some advantages to adjust the wrist to
a more natural position. Individuals should “test drive” these different keyboards to determine which is
the most comfortable.
The use of a mouse is an often overlooked source of overuse injuries. While the amount of time
worker has typing can be directly proportional to the incidence of overuse injuries, studies have not
been carried out on mouse use. Many new office positions require that a person is using a mouse
even more than the keyboard; this is especially true for people who engage in graphic arts.
An ergonomically designed mouse is important. Once again, choosing a mouse that naturally fits the
hand is a good step in the right direction. A newer mouse has been developed that looks more like a
joystick, places the wrist in an upright positions and has been helpful for many workers. Switching the
mouse from left side to right side also works, but some workers have a hard time adapting.
Other Aids
It goes without saying that anyone who spends any time on a phone should have a headset, as
holding the phone by using a shoulder and cheek has long been known to create muscle strain.
There are a variety of phone headsets to fit any need and configuration.
Document holders are also available for those who type a lot and transfer data from paper to
computer.