Office Ergonomics, specifically typists/programmers...

[BurnHard]

Let's share some knowledge on optimal office ergonomics. People on this forum spend weeks thinking about the best way to make Chili, I'm sure there's a bunch of geeks optimizing their office space.

My blog: strong shoulder pain early in the year, turns out my new desk was a little too tall and making me tighten my shoulder. Also constant sitting irritates the crap out of my bulged lumbar disc. New Sit-Stand desk solved those two problems, but introduced a new one: no optimal mouse & keyboard support are causing *serious* pain in my outer right forearm close to the elbow. SERIOUS pain. Like can't sleep kinda pain. As soon as I take a few days break from working with a mouse the pain goes away.

So I got myself an Evoluent Vertical Mouse, avoids twisting those forearm bones and the pain is drastically reduced. I also got myself a Kinesis Freestyle 2 keyboard. Overall, big improvement, but my outer forearm is still killing me after a long day at work. The problem is my current desk doesn't offer good forearm support, so despite having great mouse and keyboard I still exercise too much strain on my forearm.

I've been working as a programmer for over 10 years and only now starting to notice those pains.

Whatcha got? Ergonomic desks, keyboard trays, optimal keyboard + mouse layouts, ergonomic chairs, etc?

[BurnHard]

Vertical Mouse



Kinesis Keyboard



The idea would be too put the mouse in between the two keyboard halves in order to avoid reaching outside the 'optimal reach' zone. The keyboard has a tilt angle to reduce the ulnar rotation.

[MTT]

I work from home, and spend a solid 16 or 20 hours on the Computer in a day (On occasion)

I find that I need to mix it up with seating position. The same set up no matter how good is going to cause issues at some point..

If you move around and mix it up things are much better.

You need a wireless optical mouse and key Board.

Sit in the nice office chaor with a good work surface, raise and lower your chair to change the angle of your arms.

Sit in a nice chair and work off the coffee table sometimes.
Kick back in a recliner and drive the mouse on your leg
Lay on the floor on a bean bag. ect ect. I have been at this for years and I am doing OK.

When I get an ache or pain I sit somewhere else.

Shit some days I have my Lap Top on a breakfast Tray and just stay in bed most of the day.

[Skidog]

What mtt said..

My ex wife worked for a company that specialized in ergonomic solutions with neutral position keyboard trays and shit. The whole industry has changed. Now it's not so much and where your hands are but more about taking breaks regularly. Most of these ergonomic companies have shift to software based solutions that "lock" the computer after a period of time and force you to do another activity. They barely even sell any hardware based solutions anymore.

Good luck finding your sweet spot and not being in pain.

[schuss]

Also - TAKE BREAKS.

Good general rules - 20/20/20 - Every 20 minutes, look 20 feet away for 20 seconds
Shake out your arms and do some quick flexibility exercises every hour or so. If your forearm is hurting, make sure your wrists aren't bending up when you type. They should be flat with your elbows around 90 degrees. Top of monitor should be equal with your eyes.

[schuss]

Also note these tips come from ergo nurses at a fortune 100 insurance company specializing in WC and absolutely paranoid about RSI (repetitive stress injuries)

[Rontele]

Stand up desk

[jma233]

You've likely got posture issues at work as well as some adaptive changes in your body that are causing all the grief. Obvious adaptive changes being muscle shortening/trigger points/fasical restrictions in your forearm extensors. I'd look for a P.T. or chiro to help you out first-hand. Look for someone who dry-needles or does active release (I personally think dry needling works quickest for these kind of muscle issues). The P.T. or chiro could also directly address your posture/desk questions.

[systemoverblow'd]

Make sure to take your wallet out of your pocket.

Also - TAKE BREAKS.

I have recurring messages in outlook that remind me every hour to get up. I just stop what I am doing and take a couple minutes to get up out of my dark office, and walk around. Usually grab a drink or go to the bathroom or something. It's amazing how taking a couple minutes to stretch every hour helps with the aches.

[orlowskij]

Stand up desk

Yes.......

[XtrPickels]

B-
We actually have an ergonomics specialist on staff at BCSM. Perhaps you could get TP to spring for a visit.

[RShea]

There are Air mice out there: http://www.gyration.com/collections/in-air-mice Or the laptop type touch pads are made for desktop as alternated usage with a mouse. Trackballs too. If you want to try more hardware changes.

But I'd also suggest breaks and also wonder if there are not issues that a few sessions or so with a Chiropractor or PT would not help with. I find if I go to the gym and do a few targeted area muscles and lifting work outs that helps. But I do not have major back problems- mostly forearm and carpal tunnel type of stuff. Get some small weights for in the office and do some stretching and flexing at the breaks and lifting a few times a week after a good consultation.

[Ripzalot]

Make sure to take your wallet out of your pocket.

yep. and/or get a big skinny: http://www.bigskinny.net/
sometimes i forget it's there.

B-
We actually have an ergonomics specialist on staff at BCSM. Perhaps you could get TP to spring for a visit.

that's awesome. i had a pretty bad neck injury from a mtb crash a couple years ago and had the worst time at the office afterwards. my physical therapist did some measurements and gave me the specs of what my desk should be like - desk height, chair height, monitor height etc. my life was changed. no more neck strain or back tension.

for the keyboard and mouse, i have some swiss memory foam pads that i use. not cheap but they were so impressive that i also bought the legs cushions and pillows for my house. the leg cushions have been a blessing during my double bunionectomy recovery.
http://www.elsaschweiz.ch/KissenMatr...language=en-US

[BurnHard]

Those pads could be a great solution, as long as I find a good way to support them / my forearm on the desk.

Stand up desk

Already have one. Sit/Stand. I'm alternating, about 50/50 between sitting and standing in a day. But the standing is actually worse on my forearm than the sitting - something about tensing my entire right side to be able to finely control the mouse on a very small mousepad area.

B-
We actually have an ergonomics specialist on staff at BCSM. Perhaps you could get TP to spring for a visit.

That's an awesome suggestion, thanks!! Our CEO is actually just now looking into Geek Desks for everybody, that's the perfect timing to suggest a full-on ergo specialist visit.

[Tippster]

Make sure to take your wallet out of your pocket.

yep. and/or get a big skinny: http://www.bigskinny.net/
sometimes i forget it's there.

Or you could just put your wallet in your front pocket...?

A lady in my office really likes sitting on an exercise ball rather than a chair. I'm never at my desk long enough to feel any discomfort.

[schuss]

Also - you guys should have an ergo person come in regularly for new hires etc.
If you contact your insurer, you'll even get discounts for having an ergo program.

[systemoverblow'd]

yep. and/or get a big skinny: http://www.bigskinny.net/
sometimes i forget it's there.

I'm on my third big skinny. Nice to support the locals. Best wallets ever. But I still pull it out and stick it in my desk when I get in.

[iceman]

+

http://www.shouldersback.net

The balls make great chairs for part-time use. Cheap and available in different sizes to work with different desk heights or just to mix things up. The really "engage the core" and that helps a ton with back pain. You can still slouch on a ball though, so shouldersback really helps that. Shouldersback is awesome, it has really helped my posture. I wear it every day now. Not all day, and it's a relief to take it off after a few hours, but a great product.

[BurnHard]

^^ We have a bunch of those floating around at work, so I sit on one occasionally. But people get too excited and overdo it, IMHO: my strength & conditioning coach recommended against sitting in one for more than a few hours a day, it's too much continous strain on the core muscles, especially for somebody who's already athletically active throughout the day.

Dunno about ShouldersBack thing - shouldn't you strengthen the back to get your body in the desired position naturally, rather than use an aid that's only going to weaken your body?

[crackboy]

I'm on my third big skinny. Nice to support the locals. Best wallets ever. But I still pull it out and stick it in my desk when I get in.

which one do you guys have? i am currently using a viewslimmy wallet which is nice, but those wallets seem nice and i need a new one

[systemoverblow'd]

Multi-pocket bi-fold in black.

If you carry a bunch of cash and business cards these aren't the wallets for you.

[iceman]

Dunno about ShouldersBack thing - shouldn't you strengthen the back to get your body in the desired position naturally, rather than use an aid that's only going to weaken your body?

It doesn't hold you upright, it pulls on your shoulders when you slouch and reminds you to straighten up. It's only annoying if you continue to slouch with it on, which I still do some, but way less than I was before. The goal is to train yourself and wear it less and less and then stop eventually.

[RShea]

http://www.shouldersback.net

The balls make great chairs for part-time use. Cheap and available in different sizes to work with different desk heights or just to mix things up. The really "engage the core" and that helps a ton with back pain. You can still slouch on a ball though, so shouldersback really helps that. Shouldersback is awesome, it has really helped my posture. I wear it every day now. Not all day, and it's a relief to take it off after a few hours, but a great product.

That shoulders back seems like it could be hot. There was a Posture Strap - Postures Now that does not have near the material on Shark Tank a few weeks back:
http://sharktankblog.com/4326/postur...lin-mike-lane/

[iceman]

^^^can you wear a shirt with that thing on? it looks kinda retarded.

I am a heatmonster, always hot. I have the Shouldersback Lite, which is made of mesh. Works just as well as the regular one. Not hot at all. Wear it every day. It can be kinda chafe-y at times around the front of your pits if you wear it a long time, but it takes 2 seconds to take off and it can fit in your pocket if need be, it's not bullky. And you can wear a shirt over it just fine.

[concretejungle]

Train harder for sitting on your ass.