This section offers tips for setting up your home office. Choose from the articles listed. If you don’t see the answer to your question here, feel free to call, fax or email us.
REDUCING EYE STRAIN:
Essential For Maintaining Productivity - And Good Health
Recent studies show that Americans are working more hours than ever and it’s putting an increased strain on our bodies. There’s lots of talk about Carpel Tunnel Syndrome and other maladies, however eye strain is frequently looked upon as simply "part of the job." Yet eye strain from poor office lighting causes headaches, sore/aching eyes, blurred vision and a decrease in productivity. Here are some expert tips from InHouse on arranging your home office to reduce eye strain:
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Correct lighting requires that two types of lighting be present: ambient light which is a combination of natural light, and light that is usually provided by a ceiling fixture, and task lighting which is provided over a single work area for paperwork, etc. These forms of light should both be present simultaneously, and the combination should ideally change according to the task at hand i.e., when working at a monitor, ambient light may be sufficient. When taking notes or reading at your desk, a task light will need to be added.
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Design your space so that you’ll be sitting with a track or ceiling light slightly behind you. If it is too far back, it may reflect onto your computer screen causing - you guessed it - eye strain.
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Halogen task lamps are currently popular, however they can occasionally produce harsh shadows and can be a safety issue, as they are hot and potentially harmful when touched. If you choose to use flourescent lighting instead, choose a warm white bulb (rather than cool white) which provides light closest to the more familiar incandescent bulb we commonly buy at the supermarket.
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Place your monitor so that it is perpendicular to all of your light sources. This will encourage diffusion and softening of light, and will minimize distracting glare on the screen.
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Instead of a ceiling light, try using soft, diffused uplighting which bounces off the ceiling and bathes the room in subtle, yet ample light. A torchiere floorlamp will accomplish this.
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Choose a task lamp with a multi-directional head or polarized lens to direct the light so that it won’t bounce off the worksurface and into your eyes or off the page which you are reading. Also, a dimmer switch on the task light allows for increased flexibility.
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Make sure your task light has an arm long enough to reach your work area, but does not get in your way. An adjustable arm is optimal so that you can light spaces near the lamp as well as further away on the worksurface.
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Place the center of your computer screen so that it is 4 to 8 inches lower than your eyes.
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To reduce not only eye, but neck and shoulder strain as well, place your document holder either right next to your screen at the same height, or directly below it, between your monitor and keyboard.
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Wipe your screen off frequently. Dust on your computer screen can interfere with clarity, causing eye strain.
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Seat yourself at arm’s length from your screen. If in this position, it is difficult to see the screen clearly, it may be time to visit an eye specialist.
A comfortable, versatile computer workstation can boost your child’s productivity and well-being. Here are some tips for planning a space that will serve as an incentive for the development of good work, play, and study habits:
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If you want a system that can “grow” as your child grows, consider using a worksurface that is height-adjustable. There are many currently available.
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Ergonomics is as important for children as it is for adults. Poor posture can form early and lead to physical problems over time. When planning your child’s space, be sure to consider the following: The height and tilt of the computer keyboard. Wrists should rest comfortably in a straight line from forearm to fingers. Proper seating posture: a chair with a slight tilt forward is best, with arms positioned at a right angle (see diagram). To minimize neck and eye strain, position the computer monitor so that the top of the screen is at a slightly downward angle from your child’s eyes. If using an adult’s chair (there are few ergonomically-sensitive chairs for children), make sure the child’s feet rest flat on the floor. If they don’t, a good remedy is a footrest or stool.
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Managing multiple wires can be a problem in a room already filled with furnishings. To ensure that wires stay out of sight and don’t pose safety hazards to younger children, pets and others, look for furnishings that have wire management systems built in, or purchase wire management channels or velcro fasteners that group the wires and attach to the underside of the work surface.
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As your child may be doing more than working on a computer, make sure there is a task lamp on the desk to eliminate eye strain.
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Children like cupboards and drawers for hiding things. Parents will appreciate how these features help to keep the work area free of clutter.
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A plastic laminate such as Formica or Wilsonart is a smart option for the top of the worksurface as it wipes up easily, and withstands general abuse. Wood on the other hand, can scratch, chip and dent.
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Aesthetically, you can make a child’s desk as “fun” as you want by choosing interesting colors and shapes for both the worksurface, and for hardware such as knobs. Laminates come in hundreds of colors, and worksurface shapes do not have to be rectilinear. Seating can be upholstered in any “fun” fabric to liven up, and personalize your child’s space.
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Mobility is a nice option. Put your child’s desksystem on casters (wheels) so that it can be moved around to “redecorate” as your child grows. Make sure casters are “locking” so the system won’t roll around once in place. Freestanding drawers and cupboards can be treated in the same manner.
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If your child’s workspace will be in his/her bedroom, one option is to begin with bunk-style beds, turning the lower portion into a desk unit while leaving the bed above for sleeping.
ARE YOU PLANNING TO HAVE YOUR BEDROOM OR LIVING ROOM DO DOUBLE-DUTY AS AN OFFICE?
Here are 10 tips for making it work
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Make sure the room has a door, especially if you have children or family members who come and go during the day. This will ensure privacy when concentration is essential, and eliminates embarrassing "house" noises.
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Choose office furniture that blends well with your existing furnishings, so that the room will retain its residential feel.
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If you also entertain in the room, consider furnishings that can contain and even hide computers, peripherals and papers. Furniture such as armoires and hutches can be closed up so that the office disappears completely when not in use.
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Managing multiple wires can be a problem in a room already filled with furnishings. To ensure that they stay out of sight and don’t pose safety hazards to children and others, look for furnishings that have wire management systems built in, or purchase wire management channels or Velcro fasteners and attach them to the underside of the work surface.
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To avoid power problems, check on the electrical usage and power supply in the space you’re considering for your office. Appliances that use a lot of energy often cannot be plugged into the same outlet as a computer or fax.
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Check to make sure you have enough outlets for modems/fax, and telephones. Don’t add any until you have decided where these machines will be placed in the room.
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Plan placement of your computer workstation so that equipment is not in direct sun, and so there will not be glare on or behind your monitor screen. Black out shades installed behind drapes can help. If you have a great view and plan to face it as well as your screen, be aware that outside light will compete with the screen, making it difficult to focus. Avoid placing bright lights behind the screen, as this too, causes eye strain. Bright lights behind you can cause distracting shadows.
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Avoid purchasing a desk chair simply because it will look great in the room. Your body will thank you and your productivity will increase when you choose a chair that offers optimal lumbar support, adjustable arms, pneumatic height adjustment, and overall flexibility.
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If you’ll be doing more than working on a computer, make sure you have a task lamp on your desk for paperwork.
Avoid putting your keyboard on top of your work surface, as this height can strain arms, shoulders and wrists. Purchase an articulating keyboard tray which can accommodate both a keyboard and mouse. These trays not only pull out from under the desk, but can be height and tilt adjusted to your specific body needs.
If you’d like more information on planning and furnishing your home office, contact InHouse, the specialists in home office furniture and custom design.
ERGO-UNFRIENDLY HOME OFFICES CAN HURT
First, Buy a Good Chair; It Could Cost
Hundreds, but May Keep Doctor Away
By ALBERT R. KARR
Staff Reporter of THE WALL STREET JOURNAL
In far too many cases, the home office is a body ache waiting to happen.
A cast-off chair with bad support paired with a computer mouse placed on the desk can take a physical toll over time. Yet plenty of home offices are makeshift.
Experts in ergonomics -- techniques for adapting the work environment to the human body -- say that anybody spending long hours at the home computer should follow the same rules advised for any office building filled with desk workers: Get the right equipment and use it properly.
"The effects of poor posture are really insidious. They happen over long periods of time, and you may not notice them for months," says Robert DeSiervo, director of professional affairs for the American Society of Safety Engineers, a workplace- safety and -health group.
Constant use of ergonomically deficient equipment, or improper use of good gear, can produce carpal tunnel syndrome, a disorder of the hand; back pain; spine and neck problems; aching shoulders; sore elbows; eyestrain; and other problems.
Inadequate home offices are becoming a bigger issue, as the number of people working from home grows, whether because of telecommuting or entrepreneurial urges. According to a survey for the International Telework Association and Council issued early in September, telecommuters number 23.5 million, double the total six years ago, and self-employed home workers number 23.4 million, up from 18.3 million in 1997.
Achieving proper ergonomics at home is also complicated by the fact that more than one person may use the same computer. You don't want to visit carpal tunnel or other disorders on your spouse or your children, either. So make sure the space works for everybody who needs it.
Buying a good ergonomic chair is the first and most important step in creating or improving your home office ergonomically. A good chair can often work well with a less-than-perfect desk. Paying several hundred dollars for the right chair is worth the money in comfort alone and could save you money in medical bills later.
"People who make their living sitting on their butts need to spend money on a good adjustable chair," says Carter Kerk, associate professor of industrial engineering at the South Dakota School of Mines, who also heads the National Advisory Committee on Ergonomics for the federal Occupational Safety and Health Administration.
If you are a telecommuter, your employer ought to see the value in providing you with proper gear.
The chair, preferably with a sturdy, five-legged base and casters that roll easily, should be adjustable in several ways. You should be able to adjust for height to ensure that your line of vision is about even with the top of the computer-monitor screen to two inches above it. Armrests should be adjustable, to keep your forearms horizontal while using the keyboard, and your elbows should be kept close to your torso.
Adjust the chair also so that your feet are comfortably on the floor (or on a footrest, if you are short). The backrest, lumbar support and seat pan should be independently adjustable, so that you can sometimes recline slightly, 10 to 15 degrees, to match the natural curve of the spine, rather than always sitting upright or -- even worse -- hunched forward. Make sure good support is provided for your lumbar region, or lower back.
Your thighs should be parallel to the floor or slope slightly away from your hips, if you can do that and still keep your feet flat on the floor or on a footrest.
Overall, the goal is maintaining a neutral posture, one that feels comfortable and minimizes strain on your body's muscles, nerves, tendons and blood system.
Using equipment correctly is crucial, too. You can undo the benefits of the best ergonomics with incorrect behavior, such as hunching forward, cradling your phone on your shoulder or reaching too far away to type or dial.
"You want to do as much as possible within your shoulder-to-shoulder range, without having to reach," adds Alan Hedge, professor of ergonomics at Cornell University, Ithaca, N.Y.
If you have a laptop, use it sparingly. A laptop by design violates ergonomic precepts -- it requires incorrect posture to use the keyboard and monitor together, because they are too close and too low. It is best to use a separate keyboard or monitor, or both, with the laptop at the office or at home, and when you cannot do that on the road, at least support your laptop and your arms with a pillow or seat cushion, if possible.
Keep in mind that just because something is labeled "ergonomic" doesn't make it useful. It may not be ergonomic at all, or it may suit only certain users; a prime feature of ergonomic furniture and devices is adjustability. Curved desks require more reaching, because they limit your ability to swivel the chair. Keyboards, mouses and staplers designed for large or small hands are good for some people, not for others. Keyboards split down the middle, with each half rotated outward at the "ZXCVB" base of the keyboard may work well for broad-shouldered users, but poorly for smaller or hunt-and-peck typists.
And if you are really serious about getting things right, try a consultation with a certified professional ergonomist, or C.P.E.
Beyond the home-office chair, these are some basics for buying and using computer-related equipment:
DESKS
A height-adjustable desk, usually about 26 to 30 inches above the floor and easily fittable with the right keyboard and mouse tray, is ideal, but you may have to use the desk or other work surface that is available in your home workroom. Using an adjustable chair and fitting your other computer-related gear to the desk then becomes imperative.
KEYBOARDS
Place the keyboard at a height and distance that keeps your elbows comfortably by your sides. The keyboard should be flat, or tilted slightly downward away from you, to help you keep your lower arms, wrists and hands in a straight line. Your hands should be essentially flat, with no twisting of wrists to the side, upward or downward. A keyboard tray fitted to the underside of the desk top is useful. Don't rest your palms on the keyboard rest pad while typing -- do that only between typing stints -- and the rest pad should be padded, but not spongy. Don't rest your wrists on the pads, or on any hard or sharp edges, because that puts pressure on the wrist's medial nerve. Your thighs should be comfortably clear of the bottom of the keyboard tray.
MOUSES
Use one that is large enough so that your hand fits comfortably over it, with a mouse tray fitted to the side of the keyboard, to avoid constant reaching to use it. Don't leave your hand on the mouse when you aren't using it. If you are right-handed and begin to have discomfort in your right hand, switch the mouse to the left side of the keyboard and use it left-handed, and vice versa. Some ergonomics experts reduce mousing by using function keys instead, whenever possible.
MONITORS
Position the monitor at arm's length -- somewhere in the range of 18 to 30 inches -- with the top of the view screen even with your line of vision, or slightly below it, to avoid straining your neck when you turn your head to look upward.
"What you don't want to be is a bobble head," says Lawrence Schulze, an associate professor of ergonomics; at the University of Houston, who is also director of the National Institute of Occupational Safety and Health's worker-safety and ergonomics program. If you wear bifocal glasses, the monitor may have to be still lower, to prevent turning your head upward. Or you may need to buy trifocals or computer glasses, so you can work from the right distance and keep the monitor at a proper height. A flat monitor held by a movable arm is easily placed in the right position.
Copyholders should be as close to the monitor as possible, so you don't have to keep twisting your neck back and forth.
LIGHTING
Reduce harmful glare by tilting the monitor slightly toward you, and, if possible, by placing it at a right angle to the window, rather than in front of it. Keeping the blinds closed is another option. Overhead light shouldn't end up bouncing off walls, contributing to glare on the screen. Use an antiglare screen filter when needed.
And reduce strain on your body and eyestrain by looking away from the screen and blinking, and changing body positions from time to time, taking frequent "micro" breaks (one or two minutes, resting your hands and eyes), and 15-minute breaks every hour or two, doing stretch exercises, getting up and walking around or doing some other chore.
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