Humanscale

We spoke with two of our healthcare ergonomists, Sacha Burn and Angela Spangler, to get their thoughts on the evolution of ergonomics in the medical setting, how workstation design impacts the health and well-being of a facility and the future of healthcare ergonomics. (Spoiler: Healthcare ergonomics will always be about the human body!) Read the following interview to learn more about this engaging topic.

Why is the healthcare setting considered to be the final frontier of ergonomics?

SB: If you think about the history of computer use, in all other work environments, such as manufacturing and office environments, people had to change the way they were working when computers were introduced. In the office, employees began to sit in static positions all day. A large body of research shows that static awkward postures have negative effects on the human body. As such, after computers were introduced there was a spike in musculoskeletal disorders and ergonomic-related challenges. In the 80s and 90s, ergonomists got involved and applied ergonomics to the complete design of workstations to make sure they fit the human body, were easy to use and reduced risk factors.

With the sharp influx of computers in healthcare environments today, we are starting to see the same challenges that were present in office environments. The caregiver population is used to working on paper-based documents and having more face-to-face interaction with patients. Now, they are being forced to use the computer for the majority of their shifts. The average age of the nurse is about 43 in the U.S. and these nurses who have been doing their jobs expertly on paper for years are now being forced to completely change their workflow and their body postures.

It’s our job as ergonomists to solve these issues in healthcare environments, as we’ve done in the office setting. Healthcare is the last environment where computers have been applied, which is why we call it “the final frontier.”

That’s a great response. The overall trajectory and evolution of the application of ergonomics in various environments is very fascinating. What are some of the issues caregivers face that can be mitigated through ergonomic design?

AS: A lot of this builds off how the caregiver interacts with technology, whether it’s at a charting station or nursing station or wherever the technology may be. Part of the issue is that no computer is a personal computer in the healthcare setting. They’re all shared devices. Caregivers are only approaching the workstations for moments at a time, hundreds of times per day. Nurses are using computers about six hours each day, but in four to five minute intervals. If the keyboard is not at an appropriate angle or the tools aren’t in a good configuration for their body, they don’t have time in those four to five minutes to figure out how to adjust the product, go through all the steps of adjusting it, input information and then leave it for the next person who walks up to it that will have to go through the same ordeal.

So, what are some suggestions that you would have in regard to designing a better workstation that would be more automatic and would instantly fit the majority of people who walk up to it?

AS: It’s important to realize the triggers in a workstation that could lead users to work in risky positions. Across both office and healthcare settings, our hands and eyes drive our posture. In designing a workstation where the hands are naturally going to fall to a correct negatively sloped angle, you’re eliminating a situation where users are typing on a keyboard that might be misadjusted. In focusing on what their eyes are doing, we find that having the adjustability in placement of the screen is essential. Basically, products that have “designed out” the ability to put anything in an incorrect position is something that can make them really easy to use and help ensure the safety of caregivers.  

That brings me to my next topic. Tell me about the impact of workstation design on the well-being of the healthcare facility overall. It seems that the discomfort of the caregiver can potentially impact the health of an organization. Can you elaborate on this?

SB: Some of the challenges we deal with from an organizational perspective—when we’re making a business case for ergonomics—are that the organization sees an ergonomics program as a cost, rather than an investment. The facility doesn’t necessarily see the actually cost from having workstations that cause discomfort.

A workstation that is designed to force the caregiver to engage in awkward postures frequently can increase discomfort or work-related injuries. This is really prevalent at the moment. The American Nursing Association has reported that injured nurses contribute to about 1/3 of workers’ compensation costs in the U.S. When caregivers are uncomfortable at their workstations, it can lead to back pain and this has been shown as a risk factor for higher turnover. Thirty-three percent of nurses report leaving job because of the physical demands and 12% leave the nursing profession altogether from back pain.

If the caregiver has to turn his or her back on the patient to use the workstation, it’s much more likely that the patient will rate the satisfaction as low, as we know from research, which will affect HCAHPS scores and cause penalties for the healthcare facility. They could potentially receive fewer financial incentives because the patients are not having good experiences.

If we can design the workstations to accommodate as many caregivers as possible and ensure the caregivers are interacting with technology in a comfortable way, the organization is going to see a positive impact, not a negative one.

Here’s a pie in the sky question: What does the future of healthcare ergonomics look like to you? Looking at this landscape now, where can we go in the future to address potential issues and how do you see the evolution happening?

SB: Decades ago, we thought computers were going to solve all of our problems. But, now it’s 2014, and all we have is more problems from computers.

I think there is going to be a tipping point for us, from an ergonomics perspective. We’re trying to add more technology to the healthcare setting, but, at the end of the day, the most important part of healthcare is care: knowing that someone is empathizing with us and making eye contact. We can’t take the nurse or doctor totally out of the equation. Technology may be changing, but the human body is not. We need to design our technology to enhance the human capacity and improve both the work environment and patient outcomes. Essentially, we need to design for the human body.

AS: I agree with that. A lot of the future of healthcare ergonomics is really based on the future of technology and the environment. Maybe computers will change or we’ll transition to more personal devices and integrate more automation into care. Ergonomics is always going to be about making the work and the job more comfortable for the nurses and doctors, so, in the future of ergonomics, it is our job to make sure they’re comfortable in what they’re doing.

The future of healthcare ergonomics is always going to be about people.

Bios

SACHA BURN

Sacha Burn holds a master of science in ergonomics and biomechanics from New York University. Previously, she earned a bachelor of science in human factors and ergonomics from Cornell University. Sacha is based in New York City and is a member of the Human Factors and Ergonomics Society.

ANGELA SPANGLER

October is National Ergonomics Month, so we’ve chatted with our ergonomists about some tips on how to make your workspace healthier and more comfortable.

Get Comfortable in Your Chair

Whether or not your chair is truly “ergonomic,” you should be able to make a few adjustments to it to ensure you’re supported and as comfortable as possible. If your chair has an adjustable, contoured backrest, you can reposition it so that it supports you in the correct spot, situated so it fits like a puzzle piece. The largest most pronounced curve of the chair should fit right in the natural curve at the small of your back. Don’t forget about adjusting the lumbar support, too. Some chairs offer tailored lumbar support that doesn’t require manual adjustments. But, if you do not have one of these, keep an eye out for the adjustments you can make to better support your lumbar region, such as a button that can be depressed, a slider that can be moved or a foam cushion that can be repositioned. For some additional tips on how to position your chair, check this out. Above all, understand the chair you’re sitting in. Read online tutorials or the manual that came with the chair to learn about how to make basic adjustments. And don’t be afraid to try things. If you make an adjustment and it’s worse, just change it back. Once you’ve found the right fit, you can leave the locks, levers and knobs where they are and sit back in comfort.

Now, if you had a chair with weight-sensitive recline that obliterates the need for tension knobs and levers, you wouldn’t need to take our advice. Simply sit back and enjoy the benefits of reclining while you work.  

Prop Up that Monitor

For the most comfortable viewing experience, our ergonomists recommend that the monitor should be about an arm’s length away and at a height where the top line of text is at or below eye level. Our eyes naturally gaze downward at a 15-degree angle. By positioning the height of the monitor correctly, this allows you to use your eyes to pan the screen rather than moving your whole head up and down. Chances are, your monitor is on a stand and may be low to the desk, forcing you to look down. Now that we’ve told you the optimal viewing position, your first inclination may be to stick a few books under the stand—but, what if you need the books? Although it’s not the most attractive solution, paper reams may be more effective and slightly more “adjustable” since you can take paper out of them to lower the monitor. Be cautious when you do this: if you end up placing the monitor too high, you’ll start to crane your neck. Pro tip: get a friend to look at you from the side while you are seated to determine if your eyes are level with the top of your monitor.

The best-case scenario would be to get a monitor arm that would both clear valuable desk space by lifting your monitor off the work surface and offer easy positioning to tailor it to your body.

See Clearly

Paper documents require 10 to 20 times more light than a computer screen because monitors emit light and paper reflects light. It’s essential that you have a light at your desk. While we recommend task lights (reasons why are explored here), it’s possible to use a typical desk lamp for your paper-based work. Make sure you position the light on the side opposite your dominant hand to avoid casting shadows on the work surface. And, at all costs, do not use underbin lighting to illuminate your documents. Not only can it create glare on the computer screen, it’s also usually in the wrong place. You need focused illumination, and a task light—we’ll say it again—can definitely provide this.

Type More Comfortably

There are a few cheap and easy solutions to encouraging healthy postures when it comes to typing. First, lower the feet underneath the keyboard to flatten it out. Next, get a palm support and place it in front of the keyboard so your palms rest on it when you’re typing. Last, bring the keyboard close to your body and within the neutral reach zone for the most comfortable experience. If there’s a large height discrepancy between the height of your desk and your height, and you feel that you shrug your shoulders or lift your forearms to work on top of the desk, raise your chair so your arms are in a neutral position on the work surface and prop up your feet on a foot rest. This is a cheap way to make your keyboard situation more ergonomic and to also support the lower body while you work on top of a desk that might be too tall for your’ height.

But the absolute best way to type more comfortably is to get an ergonomic keyboard tray. They’re relatively inexpensive and promote truly neutral postures by allowing the keyboard to slope away from the body. This allows you to sit back and relax in your (correctly adjusted) chair.

Move More

We’ve all heard the news: sitting all day can have negative impacts on our health. So, how do you get up and move around more? There are some simple strategies for that. You could remove your waste basket and force yourself to get up every time you have a piece of trash. Take phone calls standing up and advocate for standing meetings with your colleagues. One of the best tips our ergonomists had was to set a “stand up” Outlook appointment for every 20 minutes each day to get up and stretch.

In addition to incorporating these strategies, you could try a sit/stand product. There are even a few models that retrofit to your current desk, so there’s no need to buy new furniture. Try standing for 15 minutes an hour to break up the chunks of time that you’re sitting.

We’ve all heard the news: sitting all day is bad for your body. But there’s a lot of misinformation out there, so what’s the science behind the alarmist headlines?

Our ergonomists say that our bodies crave regular movement. From a physiological and biomechanical standpoint, the human body was designed to change postures frequently. As recently as 100 years ago, sitting all day was an uncommon luxury. However, with the mass computerization of the workforce in the ‘80s and ‘90s, office workers started adopting sedentary behavior—that is, behavior that is defined by lack of movement, as opposed to a more dynamic style—by sitting at fixed-height desks for as long as eight hours a day. Today, most of us sit at desks for large portions of the workday, yet our bodies are designed to be upright and moving throughout the day.

These days, we are beginning to understand, from clinical, biochemical and cellular perspectives, the effects sedentary behavior has on our health. The results are eye-opening. Science has shown that prolonged sitting is linked to a variety of negative health outcomes. Research has also demonstrated that, as we remain sedentary for longer periods of time, we experience more pain and discomfort. When we sit, our muscles aren’t activated as much as they are when we’re moving, resulting in reduced blood flow and static muscle fatigue.

As we sit, structural changes happen to our spines. The intradiscal pressure on our spine increases, and this is compounded by our tendency to sit in unhealthy postures (slouching, straining, etc.), which put even more pressure on the discs.

According to Dr. James Levine and Selene Yeager, in their book “Move a Little, Lose a Lot,” sedentary behavior can also cause a reduction in an enzyme called lipoprotein lipase, which results in sluggish metabolisms as our bodies begin storing fat rather than using it for energy. This makes it difficult for us to control our weight.

So, what’s the solution? Our ergonomists say prolonged standing is not the answer, but more movement is.

The soft tissues in our body—our muscles, tendons and joints—reach optimal health when we move and rest throughout the day. Healthy movement doesn’t require us to dance on the spot, though. Simply switching from a seated to standing posture every so often is enough activity to keep our bodies healthy.

Ever feel like your desk is too high? You may be onto something. Standard-height desks in the United States are fixed at 29.5” off the ground because they were never built to fit a person. As office work began to emerge as the norm in the forties and fifties, work surfaces were placed on top of three-drawer filing cabinets and—voilà—a desk was created. To maintain an aesthetically uniform office, employers continued to implement such “desks.” While we no longer build desks this way, the 29.5” tall trend stuck. A desk at this height will properly accommodate a 6’4” person—less than 2% of our working population—and nobody shorter.

Unless you’re 6’4”, you likely need to adapt your body to your desk. You may shrug your shoulders, lean forward, put pressure on your forearms and extend your wrists to use the keyboard. Even the best ergonomic task chair on the market may not help you because you simply won’t be able to sit back in it. A chair won’t change your posture; the placement of your hands and eyes will.

So, how do we make the standard-height desk accommodate everyone? Try an adjustable keyboard tray to lower the tools into your lap and allow you to sit back in your chair. But not all keyboard trays are created equal. If you tried one in the past and didn’t like it, a few contributing factors may have been at play. Some desks are equipped with keyboard trays that slide in and out like a drawer, and do not adjust. Others feature bulky adjustment mechanisms underneath the tray that get in the way of your legs. Many so-called “ergonomic” keyboards aren’t ergonomic at all, in fact.

Truly ergonomic keyboard trays adjust to you and your task, not the other way around. They feature negative-tilt to keep your wrists in a neutral posture and a palm support. They are extremely intuitive and can be used without the interference of locks, levers or buttons. The mouse platform can be independently adjustable, so if you have to move the tray, the mouse doesn’t fall off. And they don’t hit your knees or otherwise obstruct the space underneath your desk. The goal is a hands-in-lap position to allow you to sit back and relax into the backrest of your chair, using as little muscle activity as possible.

These days, there are few situations that don’t involve your smartphone or tablet, or even phablet, if that’s what you prefer. When you’re out to dinner, you may take a peek at your phone to answer an email or two (or post pictures of your food on Instagram). While on public transit, you might read the morning news on your tablet. Though these tasks are seemingly necessary, they may be taking a toll on your body. Our ergonomists had some recommendations for how to use your many devices in the healthiest ways.

It’s always best to consider your task, and then to think about the equipment you might use. We’ll start with smartphones. If you’re going to be inputting a lot of data, such as writing emails, your finger may get sore from tapping away. To avoid this, use a stylus. (Even better, save the responses for when you get to work. Give yourself a break!) Talking on your phone while resting your elbow on the desk or armrest of your chair may put you at risk for cubital tunnel syndrome (often confused with carpal tunnel syndrome), which occurs when the ulnar nerve that runs through the cubital tunnel becomes impinged. Try using a headset or headphones and make sure the armrests are at the right height to support the forearms to prevent this problem.

Moving on to tablets: If you’re watching a movie or a TV show on your tablet, prop it up so it’s at eye level, instead of in your lap, to avoid neck pain. If you’re writing emails, there is a healthy way to do it. It’s always best to separate your hands and your eyes, since they drive your posture, so use an external, wireless keyboard you can put on the table or in your lap.

You’ve got the best ergonomic work tools to keep you safe, healthy and comfortable while you work, but have you ever wondered how to protect your posture doing everyday activities? We spoke with our ergonomists about how to prevent discomfort, injury and musculoskeletal disorders in daily life.

Driving

Though makes and models of cars may vary, play around with your car seat adjustability as much as possible. Ensure you can reach the pedals comfortably while still reclining to keep your spine healthy. If your car seat lacks lumbar support, invest in a small lumbar roll or try a rolled up hand towel that you can position in the curve of your lower back for more support. If your steering wheel is adjustable, position it at a comfortable height so you’re not overusing the muscles in your arms, and remember to take a break and stretch every hour on long trips.

At the Movies

Most movie theatres have seats that are designed for you to recline in. Try to avoid sitting too close to the front and focus on sitting toward the middle of the theater, not the sides, to protect your neck, but otherwise, sit back and relax in your chair with your feet comfortably on the floor–not on the seat in front you, as this can irritate your fellow movie-goers.

On Public Transport

We don’t always get to choose whether we sit or stand on public transit, but there are healthy strategies you can employ on long commutes to keep you comfortable. If you are seated, ensure that the seat pan isn’t hitting the back of your knees, which can impinge circulation. If you’re standing and holding onto a pole, keep your elbow close to your hip to strengthen your grip. And, if you must work on your smartphone while traveling, don’t hunch over or clutch it too tightly. Try a case that allows you to slip your hand in the back, and use a stylus to save your fingers.

On a Plane

Working on flights is increasingly common, so when you’re on a plane, consider the task. If you’re emailing or typing, place the laptop in your lap. This will minimize the strain on your fingers and upper body. Investing in an external travel keyboard will automatically separate where you type and view and will save you from the “laptop hunch.” If you’re watching a movie on your laptop or tablet, use some magazines to raise the device high enough to keep your neck comfortable.  Also, don’t forget to incorporate as much movement as you can into your flight. Keep your circulation up by stretching and walking around the cabin.

Shoveling Snow

Shoveling snow can be tough on the body, especially the arms and shoulders. The solution? Try an ergonomic snow shovel, which features a curved handle to alter the direction you apply force so that shoveling is more comfortable. Don’t forget to try to lift with your legs, not your back, limit the amount of heavy lifting you do, and keep your loads low to the ground and as close to your body as possible.

Working On a Laptop or Tablet at Home

Aside from investing in an external keyboard or mouse to ensure you can control the position of your hands and eyes (remember: they drive your posture), our ergonomists have a few tips to stay healthy. First, try working on the couch, where you can mimic a healthy posture by reclining, propping your legs up and placing the laptop or tablet on your thighs. And, when you’re using your laptop at your desk, try raising your screen up with a laptop stand or a pile of books to keep your neck comfortable.

Using Hand Tools

Anyone who has had to put together Ikea furniture will attest to the fact that your hands get tired very quickly. From screwdrivers to wrenches, more tools on the market these days are designed to better fit the body, with features like ball handles to reduce bending your wrist when you twist, or softer and wider grips to take pressure off points in your hand. Consider the grip and diameter of the tools you choose and, remember, just because something is labeled as “ergonomic” doesn’t mean it truly is.

In the Kitchen

If you love to cook and spend time in the kitchen, put an anti-fatigue mat in front of your prep area to take pressure off your lower joints while you’re creating a culinary masterpiece. Also, there are good brands of kitchen tools out there that have wide, soft handles and ergonomic features that make repetitive tasks easier, such as the line from OXO Good Grips.

If you’ve heard the term “hot desking” thrown around lately and haven’t got a clue about what it means, fear not. We spoke with our ergonomists to clarify the emerging workplace trend.

A clever business strategy that’s grown in popularity in the last handful of years, hot desking evolved as employers began to notice that 100% of their employees weren’t present at their workstations 100% of the time. Though implemented differently depending on the company, hot desking refers to workstations that employees can use on an as-needs basis.

It’s an effective space-saving strategy, but hot desking can have some pitfalls if the workstations aren’t set up with the comfort and safety of the users in mind.

When it comes to this trend, some people throw ergonomics out altogether. They may believe that the tools don’t need to adjust to the user, because the user isn’t using them very consistently or for very long. On the contrary, these workstations should especially emphasize comfort and be tailored to the employee who sits there, however infrequently. Even working at a computer for one hour a day has the potential to cause musculoskeletal discomfort. Now, if you work at a computer for four hours a day, that risk is nine—yes, nine!—times higher. Remember, the effects of poor posture are cumulative, so sitting well at all times is crucial.

For employers with a mobile workforce, it’s important to note that a workstation that is set up with ergonomics in mind is more likely to be an incentive for staff to work in the office, rather than from home. You can’t expect a “dumb desk”—that is, a desk that uses typical office furniture, rather than ergonomic work tools—to help create the workstation of the future. If the future is going to allow employees to have a more flexible schedule, then the workstations must be as flexible to accommodate and fit the user, instead of forcing the user to fit into the furniture.

Consider investing in sit/stand desks, quality task chairs and laptop stands or monitor arms to allow all employees to position their equipment where it’s comfortable for them. Task lights can encourage users to customize their space, helping to compensate for the psychological ramifications of not having a desk to call home.

More and more employees are working from home these days, a nod to the changing–and shrinking–nature of workplaces. There are many benefits to working from home, such as taking frequent microbreaks and personalizing your space. But it’s not all roses. Many people do not outfit their home offices correctly, leading to discomfort and, worse, injury. Often, it may seem easier to use existing furniture–such as a dining chair as a task chair–for aesthetic reasons, rather than considering the improvement in comfort and productivity offered by actual work tools. Whether you work from home one hour or 60 hours per week, it’s important to consider the following tips.

If you are setting up your own space and work on a laptop, our ergonomists recommend investing in three essential work tools that can help put you on the path to comfort: a quality task chair, a laptop stand and an external keyboard and mouse system. The key fundamental recommendation here is to separate your eyes and your hands, since they drive your posture, and these are tools that can help you do that.

A well-designed task chair is guaranteed to ensure that you’re sitting in comfortable postures and can provide the support and flexibility that a standard kitchen or dining chair simply can’t. If you’re concerned about aesthetics, shop around. Many are designed to be both functional and beautiful.

Once you’ve got your chair picked out, you should consider a laptop stand, which will position your screen at eye level. The combination of a stand and external keyboard and mouse helps you work more comfortably and safely. For ultimate workflow improvement, consider investing in an external monitor (and a monitor arm to hold it) to increase screen size and resolution.

Other tools to consider when outfitting your home office include a task light, which provides the correct amount of light for paper-based work, and a keyboard tray that ensures your hands are in your lap while you type. A keyboard tray is a cost-effective way to prevent you from hunching forward, and also frees up your work surface.

If you’re pinching pennies or aren’t looking to invest in new work tools yet, our ergonomists have a couple of cheats. You can put your laptop on a pile of books, while using the external keyboard, to truly separate your eyes and your hands and allow you to work in a more comfortable position. If you can’t overcome the height of the desk, try working off an ironing board for a little while, as it is height adjustable. Finally, working on a couch or bed, where you can recline, put your knees up and place your laptop on your legs keeps you in a neutral posture and allows you to change positions throughout the day.

Gone are the days of tiny, boxy CRT computer screens. In 2014, you’re likely to be working on monitors that are far better for your vision, posture and overall wellbeing. However, like any work tool, if your monitors aren’t used correctly, you won’t reap all the benefits. We asked our ergonomists to explain the ins-and-outs of monitor positioning, so you can work as comfortably as possible. Though these recommendations apply to multiple monitor configurations, those who are using more than two monitors may have to take additional elements into consideration.

Regardless of the type of monitor system you’re using, there are four key factors to consider when positioning your monitor: alignment, depth, height and angle.

Alignment:

To prevent straining of the upper back and neck, ensure the middle of the monitor is aligned with the midline of the body, which is the line formed from your belly button to your nose. If you use two monitors equally, the point where they touch should be at the midline of your body and angled in a V-shape around your body. If you’re using one as a primary monitor and one as secondary, the primary monitor should be at the midline of your body and the secondary should be next to it. Again, the monitors should be angled in a V-shape around your body.

Depth:

Because everyone’s vision and visual acuity is different, depth can be a fairly loose guideline and is not exactly a “rule.” A good place to begin with positioning your monitor’s depth is to put your monitor about an arm’s length away when you’re sitting back in your chair. Feel free to adjust the depth of the monitor to accommodate your own vision. If you find this depth makes reading the screen difficult, bring the monitor closer. If it’s too close, it could strain your eyes, so push it away until it feels comfortable.

Height:

Unless you wear bifocals, trifocals or progressive lenses, everyone has a natural 15-degree downward viewing gaze, which means your line of sight falls about 15 degrees below the height of your eyes. Because it’s naturally easier for us to look down than it is to look up—think about reading a newspaper—it’s best to set the top line of text on your monitor at or just below the height of your eyes. This should keep your neck and head in a healthy, neutral posture. If you wear the lenses mentioned above, your line of sight may be slightly lower than 15 degrees and you should adjust the monitor slightly lower in order to keep the neck relaxed.

Angle:

The angle, or tilt, of your screen can make it easier or more difficult to view the screen. It is easiest to view your screen when it is angled so that your vision is hitting the screen perpendicularly. Since you naturally look down at your screen at about a -15 degree angle, by angling the screen from 0 to 15 degrees upward (toward your face), it should be easiest to view. Most modern monitors are angle adjustable, so you can perfectly position your monitor.

The word “ergonomics” is thrown around a lot these days, but essentially, it describes the science of adapting the task and tools to the user to maximize productivity while reducing discomfort, fatigue and injury. However, it’s important to remember that there is no standard for what’s considered ergonomic. It’s all about finding the best fit for you, among the tools you use, the work you do and your body.

We compiled a list of 10 fascinating facts about ergonomics, so you can start the year with a healthy awareness of your body and how to maximize your wellness at work.

Give Your Hands A Break

The average office worker types enough that their fingers travel a whopping 16 miles per day. Because the hands and fingers are comprised of very small muscles and tendons that aren’t designed for such rigorous use, this can cause discomfort, injuries or musculoskeletal disorders. 

The solution? Treat your hands with care. Use a keyboard system that is keeps your wrists and hands straight and neutral and take microbreaks to give these muscles a rest.

Sit Well for Healthy Discs

The discs between our vertebrae are made of a jelly-like substance that thins and hardens as we age, acting as shock absorbers for our spines. This aging process can be accelerated if we sit incorrectly, particularly if we sit at a 90-degree angle or lean forward while working, which puts pressure on the spinal discs and contributes to them flattening.

Try sitting in a healthy, reclined position to take the pressure off these discs, and incorporate gentle movement to nourish your spine throughout the day. 

The Eyes Have It

The number one most commonly reported musculoskeletal complaint is visual discomfort. The tiny muscles in our eyes control everything from the direction we look in to our long-distance eyesight.

To keep your eyes comfortable, it’s essential to alter your lighting levels according to the task you’re undertaking. You need 10 to 20 times less light to view a computer screen than you do for paper-based work. Try an ergonomic task light for paper and reading tasks and the “20-20-20” rule. If your eyes feel fatigued, look 20 feet away every 20 minutes for 20 seconds to allow the muscles to rest and relax.

Get Moving

The average American spends 90% of the time sitting. Health hazards don’t come from sitting alone, but from immobile sitting. Incorporating gentle and spontaneous movement into your day is the best way to ensure you stay healthy.

Try unlocking the back of your chair and adjusting the recline tension so you can recline freely, or standing up to take breaks. If you have the option of using a sit-stand workstation, regular standing intervals can help counter our sedentary lifestyles.

Rock Your Feet

Because we sit so much, our lower legs can be prone to swelling and discomfort. To keep your lower body in good shape throughout the day, ensure your chair isn’t adjusted too high, as this can cause contact stress and impinge circulation to your legs.

Try a dynamic footrest. The gentle movement keeps your ankle and knee joints active, and can reduce any fluid buildup during the workday.

Work Well on Your Laptop

Laptops and tablet computers are now more common than traditional desktop computers and can cause problems like “laptop hunch.” If you’re working constantly on a portable device, pay attention to the position of your hands and eyes; they drive your posture. Try a laptop or tablet holder and an external keyboard and mouse to ensure you’re always working in a neutral position. Remember, it’s all about moving the tools to your body, not your body to the tools.

Comfort Equals Productivity

Think being comfortable doesn’t matter? Think again. If you’re uncomfortable, it’s likely you’ll also be unproductive, have to take longer and more frequent breaks and change the way you work.

A workstation that is set up to facilitate healthy, comfortable and neutral postures will help you to be more productive throughout the day.

Wrist Pain? It May Be Your Nerves

Many of the nerves that control sensation in your hands and fingers originate in your spine and neck. If your monitor is positioned incorrectly, you can pinch these nerves and end up with pain in different parts of the body. Ensure your monitor is at eye level to encourage comfort and support your well-being. Also, if you wear bifocals, trifocals or progressive lenses, remember to adjust the monitor appropriately to keep your neck relaxed and neutral.

Take Action to Prevent Carpal Tunnel

Carpal tunnel syndrome requires, on average, the highest number of days away from work than any other injury. The best thing you can do is try to prevent it. Keeping your wrists in a neutral posture and ensuring the hand is supported at the palm, not the wrist, can help. Try a negative-tilt keyboard system, which encourages neutral hand and wrist postures.

Find a Mouse that Fits You

Not all ergonomic mice are created equal, and just because a mouse is labeled ergonomic doesn’t mean it will keep you safe. When choosing a mouse, look for one that keeps your hands and wrists the flattest, free of pressure and transfers more motion to your elbow or shoulder.

Sitting up straight is often touted as the “correct way” to sit, and this is drilled into many of us from an early age. Some say sitting up straight is good for your core. Others, too, tend to believe that you are more alert when you sit up straight. But since when does discomfort equate with productivity? (In our book, never.) Despite the misconceptions that continue to be perpetuated by the popular press, sitting at a 90-degree angle every time you sit down to work may not be optimal to your overall health.

Regardless of those old wives tales, sitting rigidly at a 90-degree angle is not a neutral, ergonomic posture. When you try to hold yourself at such an angle while seated, your spine is in a completely different position than when you are standing. Not only is your center of gravity and the position of your pelvis and lower back altered, extra pressure is placed on the discs in between your vertebrae. These discs are made from a soft, jelly-like substance that can shift when you sit rigidly straight all day because extra pressure is placed on them. This can cause them to pinch together, which can lead to herniated, bulged or ruptured discs.

When you sit up straight all day, all week, it’s exhausting. Your back and core muscles hold up the weight of your upper body when you adopt this posture. Even if you have abs of steel, your muscles will eventually fatigue and you’ll take the next best option: hunching forward.

So, what are the solutions?

Research suggests that when you relax your back into the backrest of a well-designed ergonomic task chair, this posture significantly reduces the pressure on your spinal discs. A chair that allows you to recline is the best way to ensure your spine is healthy while you’re seated. The body also needs to move to stay nourished, so a chair that offers automatic tension adjustment is best to ensure blood flows to the muscles, while preventing you from hunching.

A sit-stand workstation can help, too, by enabling you to effortlessly move between seated and standing postures throughout the day, thereby taking pressure off your spine. Unlike sitting up straight, standing up straight is as easy as can be. Our center of gravity runs down our spine to our feet, and our neutral posture is usually when we are standing with our shoulders back and relaxed.

A stool that encourages the body to mimic a standing posture and allows the hips to open easily is also a great option. Some stools were designed to lower the thighs, open the hips and put the lumbar spine into a healthy lordotic curve.

There are exceptions to the rule of trying to avoid sitting at a 90-degree angle, of course. If you have back pain, your doctor or therapist may actually recommend sitting up straight to strengthen your back muscles, but this is something that should be done intermittently to allow your muscles to recover. If your doctor has recommended back strengthening exercises, these should be done outside of work or during work breaks in which you can pay attention to your muscles and body.

We’ve explained ergonomics before. By now, you know that tools that adjust to the user, rather than the other way around, are crucial to good health in the workplace. But if you’re wondering how ergonomics actually impacts employee productivity, we’re here to illuminate the subject.

It may seem intuitive, but we’re here to remind you: comfort is essential to productivity in the workplace. A study published in the Journal of American Medical Association (JAMA) surveyed nearly 29,000 adults and found that roughly 53% had experienced discomfort. The study took this notion one step further and measured how discomfort contributes to lost time. It looked at absenteeism in the workplace–the times when workers are absent because they need to attend appointments or they’re away sick–and also at “presenteeism,” which refers to when employees are unable to work to their full capacity due to discomfort or injury. When an employee is uncomfortable at the workstation, he or she is likely to take longer to get started in the mornings, moves around more often and requires more frequent breaks and, if injured, takes more time off.

And the (financial) effects of having uncomfortable employees are significant and ongoing. The same study found that the economy loses around $61 billion each year because of reduced productivity due to discomfort. If ergonomic work tools—which, by design, make work more comfortable—are provided, employees are more likely to be able to work to the best of their ability and take fewer or shorter breaks. One study found that participants who did not alter their postures during the day took an average of 47% more breaks, and these breaks were 56% longer than those who moved around. (We’ll say it again: movement is key to health at work.)

For businesses, it helps to see ergonomic work tools as an investment, rather than as a cost. By reducing employee discomfort, employers can also help to limit absenteeism and presenteeism while significantly boosting productivity in the workplace. The benefits will be long lasting and employees will be happier, healthier and more comfortable. A real-life example perfectly demonstrates this idea: Blue Cross Blue Shield found that, after implementing ergonomic designs in their workplace, there was a 4.4% improvement in productivity. This means employees spent more time doing actual work because they were more comfortable—and we all know that time is money.

Laptops are everywhere. In fact, 61% of U.S. adults own one. And it’s no wonder why—they’re smaller, lighter and more portable than desktop computers. But they’re truly built for short-term use. If you’ve ever used a laptop, especially for an extended period of time, you might be familiar with a little position we like to call “the laptop hunch.” You lean forward, shrug your shoulders up, round your back, flex your neck down and literally hunch over the computer. When you engage in the laptop hunch, the effects are cumulative. Believe it or not, it is completely possible to use a laptop in an ergonomic posture. 

Let’s first address the main issue. Your posture is driven by your hands and your eyes. So, when you use a laptop on a standard-height desk, the keyboard is too high and the screen is too low, encouraging your body to adapt to the work tool, instead of the other way around. By using a laptop in this manner, you invite a host of musculoskeletal issues—and that only leads to discomfort and lost productivity.

So, what can you do about it?

For short-term use, it’s important to find devices that work with you. For example, a laptop stand used in conjunction with an external keyboard and mouse can make a world of difference. The key here is that the top line of text on the monitor should be positioned at or just below your eye level, so that the screen falls within your natural gaze. This will encourage a healthier posture.

For permanent workstations, it’s probably best to hook up your laptop to an external monitor, since research suggests that larger screens may make you more productive, and to install a keyboard tray, thereby facilitating a neutral, hands-in-lap posture.

If neither of these solutions seem workable or affordable to you, or if you’re a “road warrior” who uses a laptop on the road or at home, there’s one other tip we have to offer: Use your laptop while lying down on the couch or bed. Bend your knees so that you support your laptop with your thighs, allowing the screen to fall within your natural gaze.

Choosing an ergonomic task chair is no easy matter. There are many elements to consider, including the chair’s cost. But don’t let the price tag get in the way of your comfort. Consider this: When you buy a mattress, you invest in one that will keep you as comfortable and supported as possible during your night’s rest. Why not take the same approach with task chairs? Because you’ll be sitting in your task chair for eight or more hours each day, you need to think about the following variables first in order to make the right decision for your body and long-term health.

Seat Height: Most chairs have seat height adjustment capacity. When you adjust the seat height, your feet should be flat on the floor with your thighs parallel to the floor. If your thighs are sloped downward, it can impinge circulation on the lower body. Adjusting the seat height so it’s at the appropriate level can make a big difference to the way you work and feel.

Seat Pan Depth: Not all chairs have this adjustment, but it’s a crucial mechanism. The seat pan should fit the length of your legs. To properly adjust the seat pan depth, place two fingers at the back of your knees and position the seat pan so that the fingers can freely fit in that space. There should be about one to two inches between the back of your knees and the edge of the seat pan. When positioned correctly, the weight of your body should be evenly distributed over the seat pan, allowing you to feel more comfortable. Most importantly, having a correctly adjusted seat pan can actually help you reach your backrest and get more back support.

Armrest Height: While armrests are not necessary for everyone, if your chair does have them, they should be height-adjustable rather than fixed. They should also adjust down as low as possible, so that they are at least as low as the height of your elbow when your hands fall in your lap. The armrests should also be soft or covered with material to prevent too much pressure being placed on the exposed nerve in the elbow, which can make resting on a hard armrest uncomfortable.

Lumbar Support: To assess a foam-backed chair’s lumbar support, ensure that there is a curve in the back and that it has a physically adjustable lumbar support. When it comes to single-panel mesh-backed chairs, it is essential that they are equipped with an adjustable, external lumbar support. Tri-panel mesh-backed chairs do not need external lumbar supports, because they cradle the user’s back, much in the same way a tailored shirt does, and offer custom support for the lumbar region.

Recline Mechanism: The recline mechanism is king. We advise you to avoid chairs with backrests that can be locked into one position, as this restricts movement. To some, it may seem a chair with a locked back provides more back support. This isn’t true. During the day, our bodies need movement to increase blood flow throughout the body and to feel more comfortable and healthy. If the chair is locked, it can build static muscle fatigue in your lower back muscles, as well as increase pressure on your spinal discs.  A supported neutral posture should be the default. Look for a chair with dynamic weight-sensitive recline (i.e. a chair that doesn’t feature a back lock and automatically adjusts the tension to your body) that facilitates this position. If you can lean back into the chair and feel some movement, the chair is likely right for you.

All in all, it is best to look for a chair that has fewer features that you have to worry about (i.e. levers, locks and knobs). Above all else, remember when you change postures, you should never have to make changes to the chair. For the aesthetically inclined, you should also look for a chair that is pleasing to the eye. Just because it’s ergonomic doesn’t mean it can’t be beautiful.

When you find a chair you like, make sure you spend as long as possible with it. Don’t do the five-minute “tush test.” Really sit in it and engage in postures that you would typically use while working. The chair should fit to your body, not the other way around.

Remember, a new chair alone will not change your posture. The only way to get the true benefit of an ergonomic task chair is to ensure the other tools you’re using fit your body in a neutral position, as well. Keep your keyboard and mouse in your lap so that you may sit back and relax and feel the many benefits of your new chair.

You’ve probably seen kneeling chairs in your workplace. Maybe someone has even recommended that you use one, to sit in a more “ergonomic” posture. Kneeling chairs may have positive aspects, but before you buy one, consider that there are other, better alternative chair designs that provide the same benefits while contributing to improved posture.

Kneeling chairs aren’t all bad for short-term sitting. They open up the hip angle, allowing the spinal curves to stay more neutrally aligned with the pelvis, to encourage the user to engage in what’s called Keegan’s Normal Posture. It’s been shown that this posture reduces pressure on the spinal discs and vertebrae, affording the user the ability to more easily maintain natural spinal alignment.

Here’s the reason why you shouldn’t use them for long-term sitting: They simply put too much pressure on the knees. Because the seat is angled forward, the user’s body weight slides forward and is placed directly on the knees, which can potentially impinge circulation and nerves, and can cause unnecessary discomfort.

Kneeling chairs also limit mobility, making it hard for users to move around during the day. Think about it. Have you ever tried to get out of a kneeling chair? It’s tricky, to say the least.

As an alternative, we recommend the saddle stool (for example, Humanscale’s), which allows the user to maintain an open hip angle (Keegan’s Normal Posture), thereby reducing pressure on the low back. Unlike traditional round stools, saddle stools have rounded edges that encourage users to hang their legs over the sides of the stool, opening up the hip angle and putting the spine in a healthy lordotic curve.

So, you want to buy a task light. We convinced you, didn’t we? But, what do you look for in a task light? And, once you get the task light, how do you properly use it? Most importantly, can you imagine the difference it would make to correctly use a task light? We’re here to answer these very important questions.

Task lights come in all shapes and sizes, but the key to finding the best one is looking at a specific set of criteria. The illumination should be warm and similar to daylight color (on the verge of being white), around 3000 – 3500K (we measure color temperature in Kelvins). It should cast just one shadow on the work surface, to reduce distractions from multiple shadows and the risk of eye strain. The color rendering index, which indicates how faithfully the light source can reproduce the colors of various objects in comparison to a natural source of illumination, should be as close to 100 as possible. While the task light should emit bright light, it should also be cool to the touch, allowing you to readily position it whenever necessary. The base should be sturdy and stable, so that when you pull on the light head, the entire task light doesn’t shift on your desk. And it must be highly adjustable. It’s imperative that the task light offers fluid adjustment without any rigid knobs or joints to impede your movement.

If you use the criteria above to select your task light, you’ll be happy to know it should be very easy to correctly position. Put the task light on the opposite side from your writing hand to stop your dominant hand from casting a shadow over your paper document while you write. Keep the head of the light below eye level to prevent any wayward light from shining into your eyes. Avoid directing the illumination at the computer screen to reduce glare. All you need to do, really, is allow the broad footprint of warm light fill the work surface in front of you.