If you spend most of your work day behind a desk, then being comfortable is key to keeping you productive – and pain free! Workplace ergonomics experts suggest following these helpful techniques to get you through your work day as pain free as possible -- from how to sit correctly and how often to move to getting the best fit from your office furniture. In addition, you'll find a list of ergonomic workplace products recommended with your comfort in mind. Repeated tasks performed when seated contribute to stress of the neck, shoulders, hands, wrists and even the legs, especially when you slouch. Anyone who spends several hours seated on the job should use ergonomic caution and follow a few rules.Get up and walk around every 20 to 30 minutes, and take frequent one- to two-minute micro-breaks. Micro-breaks aren’t breaks from work but breaks from using a particular set of frequently used muscles and joints, such as regularly resting your fingers when typing. Stand, stretch, or do different tasks during micro-breaks.
Keep feet flat on the floor. If your feet don’t reach, use a footrest. Position your computer monitor so that your eyes are level with the top of the screen (oversize monitors are exceptions). The center should be at 15 degrees below your line of sight and approximately an arm’s length away. Raise or lower it as necessary. If you wear bifocals, check with your therapist about lowering your monitor to avoid crooking your neck. Use a document holder. Use this device to raise materials to eye level, rather than bending your neck toward the desk. If you have an older chair without lumbar support, replace it or try using a small pillow or tightly rolled towel to relieve pressure on your lower back. Be sure the towel isn’t thick enough that it forces you to lean forward, creating even more strain. Alan Hedge, PhD, professor of ergonomics and director of the Human Factors and Ergonomics Program at Cornell University, Ithaca, N.Y., recommends these tips to help find a chair that fits.
To minimize joint strain, a swivel chair with a five-point base and wheels is a must for both stability and ease of movement.For the right fit, Hedge advises using the 1-inch seat rule. When sitting back, there should be at least a 1-inch gap between the edge of the seat and the backs of your knees, and the seat of the chair should be at least 1-inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not too wide to restrict arm movements, such as reaching 90 degrees to your sides.Seat backs should have both a height-adjustable lumbar support to fit the curve of your lower back snugly and a tilt feature that allows you to move easily while being supported at all positions. Hedge says chairs with headrests also are helpful for people who need to reduce neck and shoulder strain.Be sure your chair’s armrests are adjustable and set so forearms are supported when elbows are bent at 90 degrees and wrists are straight.A chair should have adjustments for seat height, seat tilt, backrest height and tilt, and armrest positions – and you should be able to easily reach and adjust all levers.
Try before you buy. Visit stores and sit in many chairs before buying. Learn about office and workplace products that received the Arthritis Foundation’s Ease of Use Commendation. Next Page View All The Long Grip Lap Board The Grip Lap Board Easi-Grip Loop Handle Scissors Mounted Table Top Scissors Enablers Pen & Pencil Cushions by Apex Next Page View All Related to Rheumatoid Arthritis 9 Ways to Make Your Workday Easier With RA Rheumatoid arthritis can affect every part of your life, including your job. Does your workspace make it easier on you? If not, there's a lot you can do to change that. Whether you’re on your feet all day or you sit in front of a computer, use these nine tips to feel better. 1. Pay Attention to Posture Whether you sit or stand on the job, good posture is extra important with RA. If yours is off, it will stress your joints and can boost fatigue, even when you’re sitting down. To get back in alignment, imagine a string from the ceiling to the top of your head.
Then lift your head, neck, and shoulders upward along that string. Keep your shoulders relaxed and your pelvis upright -- don’t let it tilt forward or backward. And don’t lock your knees. 2. Mix Up Positions and Tasks If you work at a desk, make it a point to get up and move around throughout the day. Stretch at your desk, go for a brisk walk at lunchtime, and take the long way to the fax machine or restroom. If you can, switch between standing and sitting. Try to do different things during the day to give your joints a rest. If your job involves repetitive movement, such as turning bolts on machinery or typing, break it up with other duties if possible. Switch back and forth between light and heavy tasks. 3. Tweak Your Stance Do you stand for most of your workday? It helps to put one foot on a step, low stool, or book so that it’s a little higher than the other. This helps keep your pelvis in alignment. Switch feet every now and then. Women who wear high heels might want to reconsider their footwear.
Go for shoes with good cushioning and support -- and keep heels to an inch high or less. Special inserts in your shoes (orthotics) may also help. Organize your work area to make it easier on your joints, so that you don't have to lift, reach, or carry too much. If you work in different areas throughout the day, consider whether an apron or tool belt would be an appropriate way to carry the items you need. 4. Rethink Your Chair Make sure your chair has lower back support. Ask for an ergonomic chair that supports your lower spine, reclines, and rotates or swivels so you can move easily from one task to another. If your chair doesn't have back support, put a pillow or rolled-up towel between your lower back and the chair. Sit straight with your back and shoulders against the back of the chair. You may also need to adjust the height of your desk and chair. You should be able to sit with your feet flat on the floor, with your knees slightly higher than your hips. Prop your feet on a stool or book, if necessary.
5. Rethink Your Computer Try to keep your elbows at a right angle and your wrists relaxed when you type. Keyboard wrist rests add support. Tilt the keyboard down and slightly away from you to take the strain off your wrists. The computer monitor should be directly in front of you (not off to the side) at eye level. 6. Troubleshoot Your Telephone Don’t cradle the telephone receiver between your shoulder and ear. It leads to shoulder and back pain, and fatigue. If you're on the phone a lot, use a headset receiver instead. 7. Lift the Right Way Use your largest and strongest joints to lift items. For instance, always use your leg muscles, bending at the knees, not the waist. Steady yourself with a heavy chair or other piece of furniture if you need to. Rely on your arms to lift rather than your hands. Use your palms or forearms - don’t grip them with your fingers. Hold your arms and the item close to your body so you don’t strain your back. 8. Ask a Pro