A Case for Comfort Part 1: Tips for a More Ergonomic Workspace

This article is sponsored by Steelcase Store, a proud supporter of OfficeArrow and provider of advanced-performance work furniture for home and business.

For some, it occurs the moment they plop down on their chairs and gaze at their computer screens; for others, it comes after hours of slogging away at their PCs. But, regardless of when the pain hits, one fact remains: Sitting for hours on end certainly takes its toll on our bodies. Personally, I struggle with chronic lower-back pain that I previously attributed to years of gymnastics and (admittedly) bad posture.

However, after reading Steelcase's research on ergonomics, I've discovered another culprit for my discomfort: a non-ergonomic workstation. Fortunately, I'm now the proud owner of a 22-inch computer monitor that makes viewing easy on the eyes. After all, according to the experts at Steelcase, an ergonomic workspace can not only reduce back and eye strain; it can also spur productivity. So, what are you waiting for?

Ergonomic Tips

Below are nine easy-to-implement ergonomic tips. And, of course, Steelcase has all the right tools - adjustable products, organizational resources and lighting - to address each and every issue. Be sure to check out the Steelcase Store to find the right office products for your particular needs. Follow these fabulous tips provided by the pros at Steelcase, and you'll be sitting pretty in no time:

Tip #1: Keep a Straight Head

Your monitor should be positioned directly in front of you. However, space constraints often result in the monitor being pushed to the side or into the corner. Repeatedly turning your head or holding it in awkward positions places considerable strain on your neck muscles. If you're unable to position the monitor directly in front of you, consider adding an articulating keyboard platform.

Tip #2: Don't Do the Twist

Bending and twisting in your chair can result in neck, shoulder or back pain. Prevent awkward positions by placing worktools - a telephone, printer or other items you use regularly - close at hand. Avoid twisting your torso, reaching up, or bending while reaching. Use organizational worktools to keep regularly used work items easy to reach and easy to find.

Tip #3: Staying Neutral

Keeping your body's joints in a midrange of motion while working at the computer is known as "neutral posture." When your arms are relaxed at your sides and not reaching, they're in neutral posture. Wrists that are kept straight are also in neutral posture. Maintaining neutral posture will make you more comfortable and productive! Leap, Think & Amia, three of Steelcase's best selling chairs, were designed specifically to keep your arms/wrists in a neutral posture while you work.

Tip #4: Are You Working in the Dark?

Many computer users turn off their lights in overly lit offices to avoid eyestrain and headaches. Lighting levels do not need to be as bright for computer work as for reading or writing. For greater comfort, lower ambient lighting for computer work and provide directional lighting for documents or deskwork. A flexible task light can add light where it is most needed.

Tip #5: Positive about Negative Tilt?

Research shows that typing is more comfortable when the keyboard is angled backward in a "negative tilt." This position helps keep wrists straight while typing. However, you must use a keyboard platform. If your mouse slides off at this angle, select a tray that has a separately adjustable mousing surface or one that has a mouse-retention edge. Also, in selecting your platform, make sure the mechanism that it sits atop does not bump your knees under the work surface.

Tip #6: The Work Surface Is the Wrong Surface...

...for your laptop, that is. Your laptop needs to be at the right viewing height. Otherwise, you're liable to strain your neck as you attempt to find a comfortable viewing angle. A set of monitor blocks is a simple way to create elevation. Other solutions include platforms or shelves that easily attach to a slatted wall or rail-like support. The shelf can then be positioned on the wall or rail at a precise height.

Tip #7: Don't Be So Edgy

You may find yourself on the edge of your seat during a horror movie. However, sitting on the edge of your chair while working on the computer places undue strain on your back muscles and ligaments. Instead, try to sit all the way back each time. If necessary, move your monitor closer or make the characters larger for easier viewing. Let the chair support your back so you can work more comfortably. Also, make sure your chair has a flexible front seat edge to provide the proper give when you do find yourself on the edge of your seat (it happens to the best of us!).

Tip #8: Keep It Moving

Sitting still may be proper demeanor for schoolchildren, but it's inadvisable for computer-workers. A fixed posture held for too long can reduce bloodflow to muscles and increase fatigue. Over time, it can lead to pain and injury. Remember: Regular movement keeps muscles from getting stiff and sore. So readjust your chair often, stretch regularly, and vary your tasks throughout the day. Consider a height adjustable workstation or even a treadmill desk to really incorporate movement throughout the day.

Tip #9: Dueling Monitors

If you use two monitors throughout the day, position the one you use the most closest to you. If you use them equally, center them directly in front of you and angle them in a slight outward "V" shape. If both monitors share the same keyboard, you can also use a keyboard platform that slides laterally. This enables you to be in line with both monitors.

Comfort Ahead

As much as I complain about sitting at a desk for hours on end - Treadmill desk, anyone? - I'm glad the experts at Steelcase have discovered ways to make workspaces more comfortable. In fact, I've actually assessed my cubicle situation, and I'm proud to report that my desk gets a solid "B+" for ergonomics. Although there's certainly room for improvement, I now have these helpful tips to guide me. I've also implemented tip number 9 and repositioned my two computer monitors. Sayonara, eyestrain!

Don't let a non-ergonomic workspace inhibit you from performing at your peak. Instead, ease the fatigue by following Steelcase's expert advice and checking out all of their great products.

Coming Up...

In the last installment of this two-part series, you'll learn some easy exercises you can perform at your desk. These periodic stretches will improve your body's circulation, reduce tension, and help relieve muscle stress. The best part: No gym membership is required!

Steelcase has been providing easy access to advanced-performance work furniture since 1912. For consumers and businesses who value design, comfort and convenience, the Steelcase Store has it all.