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Give up the kitchen table

By Jeff Zbar
Net.Worker, 12/04/00

Back in the corporate office, your colleagues sit in the lap of comfort. Facilities managers buy top-notch furniture, install appropriate lighting, and ensure the computers are properly aligned.

Teleworkers, though, are often left on their own when it comes to ergonomics. While some outfit their offices with the latest equipment, others set up shop at the kitchen table, or cobble together an office of hand-me-down home furniture and equipment.

"Most people don't understand the insidiousness of sitting at a desk all day," says Dennis Downing, president of Future Industrial Technologies, a Santa Barbara-based ergonomic consultancy. "They say 'I'm not digging a ditch. How bad can it get?'"

Pretty bad. Sitting at a poorly designed workspace can lead to musculoskeletal disorders, carpal tunnel syndrome and a general feeling of discomfort, Downing says. "People blame their equipment for their aches and pains, but monitors, keyboards and phones don't bite, "Downing quips. "We can be responsible for how we feel. It's a matter of feeling better at the end of the day, versus feeling wiped out."

But ergonomics isn't another word for expensive. Some industry experts say up to 20 percent of ergonomics can be accomplished at no cost. Before you spend a dime-or ask your employer to-look over your workspace with an eye to improving your comfort and protecting your health.

The chair. Unlike the kitchen chair, ergonomically designed chairs ($150 to $1,000) have adjustable armrests, seat and back that help ease stress on the arms, legs, shoulders and back. Cost often reflects style, not effectiveness. But be warned: A good chair is useless if not used appropriately, so read the instructions to learn how to work the adjustments. If you need additional lumbar or lower back support, roll a towel and slip it between your back and the chair, or purchase an inexpensive lower back pad or small airliner pillow.

The desk. Your workspace should be between 27 to 29 inches from surface to floor, and sized right for your needs. For instance, an analyst who works with paper documents should opt for a large executive style desk ($200 on up) a smaller secretary style desk ($85 on up) which provides less surface space to spread out paper and files. Be sure to keep all your frequently used items (phone, Rolodex, pen and scrap paper) within arm's reach so you're repeatedly rising from your seat.

Foot rest. If your desk or chair leave your feet dangling or with just your toes touching the floor, use a foot rest ($35 on up). This will help take weight off the hips, thighs and lower back, and allow better circulation. Alternatively, you can create your own by stacking and taping two phone books together.

Keyboard and mouse. While "ergonomic" style keyboards angle your hands and wrists into what some consider a more natural alignment, many experts argue these designs do more harm than good. Consider sticking with a conventional keyboard, but add keyboard and mouse wrist rests (under $20) to relieve wrist and lower arm strain.

The display. Position your desktop computer monitor roughly 18 and 30 inches from your eyes, angled so the top of the monitor is just below eye level. Use a phone book to raise the monitor if needed. Reduce glare by installing a glare screen (about $30 to $80, depending on monitor size). Also, consider adding window shades, reposition the monitor so window or overhead lighting doesn't cast a glare, and regularly dust or wipe down the monitor and desktop to improve your view and eliminate allergens.

Laptop. If you use a laptop and find the screen and/or keyboard uncomfortable, consider asking your employer to buy a docking station and a standalone monitor, keyboard, and mouse.

The telephone. If you spend more than 45 minutes a day on the telephone, consider buying a telephone headset (in the $20 to $100 range). This will help reduce neck strain, as well as free up your hands for typing, writing or working while on the phone. A wireless headset (from about $200) will let you increase mobility throughout the office. If you're averse to headsets, at least invest in a shoulder rest (about $10).