It’s just a chair right? What to look for in a good chair

Office chairs... office chairs... office chairs.. *sigh*

So many 'ergonomic' chairs advertised, so many ergonomic horrors in reality!

Here are some tips in choosing a chair that is good for you:

It's Comfortable:

Above all else, the chair should be comfortable for you, with enough padding to stop you from feeling the base or backrest frame.

It's Adjustable:

Look for adjustment mechanisms for chair height, backrest height and backrest tilt. The more adjustments possible, the easier it'll be to fit the chair to you (although having more than 5 adjustment options just becomes confusing).

It's Supportive:

Similar to car seats, some office chairs have a nicely defined lumbar support, and some have none at all. Find a chair that has a gentle lumbar support within the backrest - it's important to be supported, but not be pushed out of the chair by a massive bump on the backrest! A medium back chair usually suffices for most people, unless they are very tall, in which case a high back chair could be more beneficial.

THE ISSUE OF ARMRESTS:

Some people can't live without them, whilst others can't stand them. I tend to fall into the latter group. Armrests = leaning, and leaning = poor spinal alignment and increased pressure through elbow and shoulder. For those armrests lovers out there.. as a compromise, find a chair with height adjustable armrests, and position them to the lowest setting. This will enable the armrests to be there for assisting you to get on and off the chair, but will be too low for leaning easily and won't hinder the chair seat's ability to get under the desk properly.

Got any office chair related questions?

http://www.get-ergonised.com.au/

Meet you at the water cooler – The importance of regular pause breaks from computer work

We weren't designed to sit at a desk for 8+ hours a day. We were made to move around and be mobile. Even with an amazingly ergonomic workstation setup, it still does not make up for the fact that most people limit their movement to periods between sleeping (8 hours), travelling (2 hours), eating (1.5 hours), working (8 hours) and unwinding at home infront of the TV or computer (2-4 hours). Doesn't leave much movement time does it?

No matter how perfect your work environment, prolonged static postures will inhibit blood circulation and take a toll on your body.When muscles remain stationary, circulation decreases, muscles get tired, and tasks become more uncomfortable to perform. Not to mention the follow on effects of feeling lethargic and decreased concentration.

Here are some tips to get you moving at work:

• Take short 1-2 minute stretch breaks every 30 minutes
• After each hour of work, take a break or change tasks for at least 5-10 minutes
• Always try to get away from your computer during lunch breaks, even if to take a short walk around the block
• If your printer is on your desk, print to another printer in the office which will force you to walk to get printouts
• Fill a glass of water rather than a jug or large bottle of water. This will encourage more trips to the water cooler / kitchen for refills
• Walk over to colleagues to talk to them rather than email or instant message
• Take the stairs rather than the lift (if you work on the 20th floor, perhaps get out at level 15 and take the stairs for the rest of the way.. gradually increase flights of stairs as able)

There are many more ways to build incidental movement into your work day. What others can you think of?

http://www.get-ergonised.com.au/

Bend and Stretch, but don't reach for those files!

Whenever I complete an ergonomic assessment, I run through the general principals of ergonomics:

• Keep things that are used constantly within a forearm reach (with elbows by sides)
• Keep things that are used frequently within an arm's reach
• Move things that are rarely used outside that zone.. but make sure you move yourself to access them

Most peoples' reaction to that is 'But stretching is good!'. Yes, conscious stretching is good. During stretch classes your mind is on stretching... the way your muscles are lengthening... the feeling of the movement your body is making. When at work, your mind is on work.

People often plant their feet on the floor below the keyboard, and reach out to the side, or up, or back behind them... without any thought to the positions they are placing their bodies or the strain on their spine and shoulders. Repetitive movements similar to these, over time, can cause repetitive strain type injuries. These are injuries that can take months or even years to recover!

Preventing these types of injuries is a matter of changing a habit.

• Instead of over-reaching to access something on or near your desk.. use your chair to shift yourself closer to that item
• Instead of side-reaching, swivel in your seat and face your Nose and Toes in the same direction as the activity
• To reduce the strain on your shoulders from getting heavy files from a shelf above your desk, make it a rule to stand to access anything that is above shoulder height when you are sitting

Use Post-It notes as personal reminders to improve your accessing items technique!

Start a Posture Reminder Brigade and watch out for your colleagues!

Most of all, keep your stretching for exercise classes!!

www.get-ergonised.com.au

FATHER'S DAY SPECIAL: Here's looking at you kid! Ways to relieve eye strain

How many times have you been staring at your computer screen only to have to keep rubbing your sore and tired eyes? Eye strain is becoming more commonplace as companies move to become 'paper-free'. With everything you need on a computer screen, and monitors becoming bigger and brighter, increasing reports of eye strain is no surprise. It can result in physical fatigue, eye twitching, decreased productivity and increased numbers of work errors.

Here are some tips to reduce eye strain:

1. Give your eyes a break! Eyes are one part of the body that don't get much down-time during the day. Luckily there are more than one set of muscles that move the eye, so you can give one set a break by using another. Try shifting your focus from close objects (computer screen) to distant objects (out the window or across the office) regularly. Who knew that staring out the window when at work could be a good thing!

2. Reduce glare: From overhead lighting, to sunlight coming in from the window, glare off the computer screen could be a reason for that burning and tired sensation in your eyes! Try using window blinds to block the direct light, angling the screen so that it is at a 90 degree angle to a side-light source, or tilting the screen to reduce the glare from overhead lights. Where possible, read reports and long emails off paper instead of the computer screen.

3. Adjust the contrast: Make sure the brightness of the screen isn't excessive in comparison to the light in the area around the computer (think of this like looking at a bright screen in a dark room). While increased contrast on the screen will make things easier to read, the lighting in the room should be at a moderate level to balance this out. Also make sure the font size is comfortable for you to read without squinting or craning your neck to view.

4. BLINK! Studies show that people blink 5 times less frequently when working at a computer. To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help keep your eyes moist.

5. Step away from the computer... Many people do not take their allocated meal and tea breaks, instead sit for 7 - 8 hours a day. Taking 5 minute 'mini-breaks' away from the desk can assist in relieving eye-strain, as well as neck, back and shoulder pain, and can actually increase productivity!

If all else fails - get an eye examination from an Optometrist. You may need glasses or a change in prescription.

http://www.get-ergonised.com.au/

Office Chairs Aren't Lounges

Are you a Slumper?

Check your sitting posture right now.. Is your back in contact with the backrest of your chair? Is your bottom at the very back of the seat? Are your feet flat on the floor or footrest? Are you even sitting on a standard office chair with swivel and adjustable footrest?

If you answered no to any of these questions you are very likely making your body sore without even realising it! When you sit with your hips lower than your knees or your bottom forward from under your shoulders, your pelvis tilts backwards and your body slumps. This then leads to your low back arching backward and your upper back and neck compensating by arching forward. Not so comfortable right? Not sitting upright in a supportive chair can bring on different area of pain in different people. One person may experience low back pain, while another may get neck pain or headaches.

Posture is simply a habit you develop, so to improve your sitting posture, give yourself little reminders such as post-it notes that you can stick onto your monitor that reads: Sit Up! or Sit Straight! It may not give you perfect posture all the time, but if you adjust yourself to an upright sitting posture every time you see the note, it'll definitely be a move in the right direction!


www.get-ergonised.com.au