“The average American worker spends 7 hours a day on the computer.” – American Eye-Q 2015
If you’re like most American office workers, you likely spend a lot of time on the computer. In fact, “the average American worker spends 7 hours a day on the computer” says a 2015 American Eye-Q study.
Working on the computer for extended periods of time can take a toll on your body, especially if you aren’t proactive about researching what tools work best for your workstation.
While it is always recommended to perform an ergonomics assessment of your workspace, this ergonomics blog will explore a few computer peripherals designed with computer ergonomics in mind.
Trackball Mouse
While no tools provide complete protection from carpal tunnel syndrome, the trackball requires much less movement and is considered by some to be a carpal tunnel relief gadget.
A trackball mouse, like a traditional mouse, is a pointing device. Unlike a traditional mouse, it remains stationary and has a ball on its top or side. In addition to the ball, a trackball commonly has one or more buttons that work like mouse buttons.
Operating the trackball with the three middle fingers reduces two ergonomics risk factors: static gripping and repetitive wrist movement.
Ergonomics experts recommend ambidextrous trackballs with a ball in the center rather than the side to minimize the risk of thumb tendonitis. Below are examples of a few ambidextrous trackballs:
There are many varieties of ergonomic keyboards such as split and contoured, but the split keyboard is a great way to reduce muscle strain and reduce the risk of carpal tunnel or other repetitive strain injuries. Split keyboards that split into independent pieces are sometimes referred to as adjustable split keyboards. This type of split keyboard will allow you to move the keyboard into a comfortable position, allowing one to easily relax the wrist or entire hand.
You may have never heard of computer glasses, but with digital eye strain or computer vision syndrome being so common in today’s work place, products like computer glasses have started to gain interest among office workers.
Computer glasses look just like regular glasses and are usually around the $50 to $100 price range. Unlike regular glasses, computer glasses are designed with an anti-reflective coating to reduce screen glare and harsh light. Most of these glasses will also filter the blue light that your computer screen emits.
Filtering blue light should reduce negative symptoms of staring at a screen and make it easier to perform your daily computer work. Feeling headaches, eyestrain, blurred vision, dry eyes, or even neck and shoulder pain can be reduced. In fact, your posture may improve as well because you won’t have to hunch closer to the screen as much.
For an in depth look at computer glasses, check out our blog article on the subject.
In conclusion
Remember to always consult with your doctor to rule out any possible underlying cause of pain. Whether you decide to try computer glasses, split keyboards, or a trackball mouse, be sure to communicate with your staff or co-workers to see if they’d like to try any of these products.
Additionally, be sure to perform an ergonomics assessment to ensure office safety. For more guidance on all work related health and safety issues, visit your ergonomics experts at SolutionsNW.com or Contact Us for more information.
Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.
“The average American worker spends 7 hours a day on the computer and 58% percent of adults have experienced digital eye strain or computer vision syndrome as a direct result.”– (AOA) 2015 American Eye-Q
Whether you work on an office computer or use your smart phone to communicate, screen time is unavoidable for many American workers. In fact, “the average American worker spends 7 hours a day on the computer” (AOA). As you may expect, too much screen time puts you at risk for eyestrain disorders like computer vision syndrome.
What is Computer Vision Syndrome?
Computer vision syndrome (CVS) is a term to describe the discomfort or digital eyestrain one may feel after viewing a screen for long periods of time. According to the Mayo Clinic, “CVS is similar to carpal tunnel syndrome and other repetitive motion injuries you might get at work. It happens because your eyes follow the same path over and over.”Symptoms include headaches, eyestrain, blurred vision, dry eyes, fatigue, neck and shoulder pain.
Prep your workstation to avoid Computer Vision Syndrome
Now that you have a better idea about what computer vision syndrome is, how can you avoid it if your job requires screen time? Here are some tips our ergonomics experts at SolutionsNW.com have compiled to improve your work station:
Eliminate glare on your computer monitor – To reduce screen glare, dim any overly bright lights in the room. However, be sure to keep the room lit enough for reading or writing notes. Using glare reducing monitor overlays or tilting your monitor can sometimes reduce screen glare. It may be necessary to move the monitor and/or work surface to a different location or close the blinds if glare is coming in from the windows.
Avoid competing light sources – Make sure your monitor is not directly in front of a window, directly under a bright light, and there are no lights shining directly into your eyes.
Consider glasses – If you are having trouble seeing the monitor, it would be a good idea to consult your eye doctor. If you wear bifocals and use a computer regularly, you may want to ask about computer glasses in addition to your regular glasses.
Adjust your workstation properly – Your monitor height should ideally be adjustable, although this is not always necessary. The top of the screen should be at eye level for normal vision and reference materials should be as close to the monitor as possible to reduce excessive head and eye movement. If you wear glasses which require you to use the lower portion of the lenses to read the text on the monitor, try lowering the monitor a few inches below eye height.
Establish healthy habits – Take breaks from looking at the computer screen and learn how to do eye exercises. Eyes can be exercised to increase strength of focusing and convergence ability, build stamina, and enable you to change focus faster. Check out these 4 Simple eye exercises you can do at work: http://www.solutionsnw.com/2017/04/29/4-eye-exercises-rest-eyes-work/
In Conclusion
Remember to remain proactive for a happy and healthy work environment. For some of these tips, you may need to speak to your office administrator or human resources director. Additionally, you may want to consider contacting an ergonomics expert to assess your work environment.
As always, be sure to share these tips with your co-workers or employees and for more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.
Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.
After watching the video, find more exercises you can do at your desk:
Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.
Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.
Ergonomics Exercises you can do at your desk Playlist:
Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.
Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.
Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.
After watching the video, try reading one of our Related Blog posts about ergonomics safety in the office or at the workplace:
After watching the video, find more exercises you can do at your desk:
Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.
Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.
Ergonomics Exercises you can do at your desk Playlist:
Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone. Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.
Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)
“65% of American workers say they eat at their desk or don’t take a lunch break at all.”– Right Management Human Resources Survey
In an era of multi-tasking at work, it may be tempting to “save time” by eating alone at your desk or in your office. But is it really more efficient to eat alone at your office desk or is it a bad habit?
If you eat at your desk, you are not alone. Studies show that 65% of American workers eat at their desk or skip it altogether, that means only 1 in 3 workers take an uninterrupted lunch at their job.
3 reasons why you should avoid eating your lunch alone at your desk:
1) Eating lunch with co-workers is a networking opportunity. Eating can be a social activity and one you can share with your co-workers or staff on the job. Connecting with your fellow employees could help you get that job promotion in the future or stay in the mind of others for other work opportunities.
If you must work while you eat, consider scheduling the lunch with your co-workers in advance, so that you can all work and eat together.
2) Social Isolation is bad for your health. People with strong social relationships may increase their odds of a longer life by as much as 50% according to plosmedicine. Being isolated or alone could negatively affect your health, leading to “compromised immunity and inflammation, heart disease, and other chronic issues.” National Institute on Aging
3) Uninterrupted meal breaks are a great way to reset the workday. According to Lyle Sussman of the University of Louisville, “taking an uninterrupted meal break is healthy, increases job efficiency and improves morale.” Increased job efficiency and a healthier you will not only be good your personal health, but for the company itself. After your uninterrupted lunchbreak, you will feel refreshed and be able to finish the workday out without feeling so overwhelmed and stressed out.
In Conclusion
Being unhealthy in the workplace can lead to loss of focus, which could lead to errors or injury at the work place. As ergonomics experts, Solutions Northwest wants to make sure your workplace remains a safe and healthy environment for all. Be sure to share these tips with the rest office workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.
Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.
