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Naya Connect modular keyboard system - Kickstarter now live
How to Play Digital Piano the Slow Way
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How to Play Digital Monochord the Easy Physique
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Make Your Workspace Healthier with Five Cheats
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.
These cheats are a great place to start, but nothing beats the complete ergonomic workstation in terms of improving your comfort while you work.
Feel Better: The Benefits of a Keyboard Tray
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.
If you’re looking for a simple ergonomic enhancement for your workspace, a keyboard tray is an easy and cost-effective solution. Try it for at least a week. Once your body gets used to it, you’ll start to see how sitting in supported, neutral postures can feel much better.
Revolutionize Your Home Office
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.
Investing in the best tools to support your body will improve your comfort, reduce your risk of injury and enhance your productivity while working from home.
Ergonomics: It’s Different for Every Body
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.
We hope these tips help you work more comfortably in 2014! Share with us your healthy tips and tricks.