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Ask Slashdot: Ergonomic Office Environment?
relyte writes "In the spirit of the recent poll — where many people recommended ergonomic upgrades — what's the best way to get a comfortable, ergonomic, efficient work environment? I'm just starting my career in software development, and I'd like to get a great chair, keyboard, mouse, monitor, etc. What models would you recommend to save wear and tear on joints, eyes, and muscles? Are there other categories I should consider?"
http://imageshack.us/photo/my-images/855/ergonomy.png/
this image is an image that shows proper ergonomy for working in front of a computer. the orientation and alignment of arms, hands, back and their support is most important.
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have shown that sitting is bad for you. Learn to work while standing and enjoy the extra years.
I normally set my monitor higher than the picture because I have the tendency to hunch if the monitor is lower than me. Once I have hunched over I have to tip my head up to look at the screen. These days I elevate my monitor so it is level with my eye-line.
Architectural plans are like computer source code with a couple of differences: You only compile once.
Don't stay sitting down, every so often walk around a bit. Go to the water cooler or slack off or something. It's good for you.
Even the best chair setup will damage you eventually.
Don't go for those weird shaped ergonomic keyboards. They usually slow down work and your fingers end up hurting more cause you're not used to the weird positioning of the keys. The best "new" keyboard I've found up to this point was the Microsoft Comfort Curve 2000, the 3000 is sort of ok but already has a weirder shape. In terms of monitor, get something that isn't reflective (more comfortable for the eyes if there's a lot of sunlight coming in through a window) and about 21", larger requires increased distance and that might be annoying for people who have to wear glasses for things that aren't nearby. Mouse you should just get a normal one that isn't too large. And chair and desk, just go to your local IKEA and try out what sort of desk and chair works best for you.
Make a point of getting up and moving around, at least once a hour if possible. Most employers i have worked for dont mind if you get up for a few mins and move around. All of them were usuallyslow at getting anything remotely ergonomic for you unless u have a doc note or lots of persistence. And if you forget, set an alarm. There will be plenty of times you stare at a monitor for hours, dont let it happen all the time and you'll be ok.
#include bier;
If you don't have a "a comfortable, ergonomic, efficient work environment" at home . . . then you have other problems.
Most employers won't cough up the bucks for ergonomic stuff anyways. They read "ergonomic" as "expensive" . . . which it usually is. But you have a free open range at home.
Schroedinger's Brexit: The UK is both in and out of the EU at the same time!
Are there other categories I should consider?
Yes, exercise
well, it depends on what kind of impression you want to give. the setup that i had at ISS was a swivel chair that had a split keyboard, with a mouse track-pad on one half. even as a touch-typist, it took about 2 weeks to get used to, for two reasons:
1) the split keyboard when mounted on the arms of the chair turns out to be just outside of peripheral vision. it was a real surprise to learn that i was relying on peripheral vision to get 150wpm typing speed.
2) the split spacebar (one on each half) had me going "rattle rattle rattle THUMP rattle THUMP" for about a week as i missed the (shortened) spacebar with left thumb. after a while, again, i got used to it.
now, the really utterly cool thing about having a "Command Console" Chair was that, with the 4 metre cable, i could put my feet up on the desk, staring at a black linux 80x60 console screen using alt-f1 to alt-f6 to select different applications. people stopping by could hear that i was definitely "working", because of the distinct sound of 150wpm typing speed.
however this may not necessarily be the kind of impression that you wish to give at work: laid-back cool but way fast working, i dunno. it's definitely better than the pizza-consuming caffeine-crazed internet junkie stereotype, though.
No one here is going to be able to tell you what chair suits you best
And you are already making demands? Be happy if you get something more than a milk crate to sit on.
---- Booth was a patriot ----
The two best things I ever did was to cut 4" off the legs of my desk and to start using a split keyboard, both about 10 years ago. Split keyboards never seem to turn any heads, but I get a lot of snide comments about my low desk. I don't care- I did what was necessary to prevent further RSI and CTS. Sometimes simple changes can make a world of difference.
The other change was to pay more attention to what my body was telling me. And that is a lot more difficult than one might imagine- especially when overworked and tied up in so many projects and demands. I have yet to master it.
In my experience ergonomic all too often means "uncomfortable as all hell". Find a chair and desk where you can sit pain free for a while and, like the poster above suggests, get up and walk around.
My in office set up gives the Ergonomic Coordinator fits but it's comfortable for me and, assuming I take regular breaks, I suffer no joint or back pain.
In other words, do what works for you; chances are something similar to what you use at home will come out on top.
...which it sounds like you are doing already, so you are doing it right! Everyone's body is different. I started with an IBM model-M, and then when my wrists and hands started hurting, I switched over to the Kinesis. After a week of training, my typing speed recovered (> 110WPM) and my hands stopped hurting. The Kinesis people contracted a company to study elbow, wrist, and other joint extensions for their keyboards and others of that time (circa early 90s) and found measurable decrease in extension. They basically moved the control keys (ctrl, shift, alt, return, backspace, command/windows, and delete) into the center so your thumbs can access them.
Same story with my chair. One day I noticed my back started hurting, so I got one of those chairs you kind of kneel in, but then my knees started hurting, so I got a lab chair with good lower back support.
Its all about monitoring yourself, and finding the ergonomic products that make your body stop hurting, while asking around, reading studies, and being careful to not use un-tested or unconventional products.
remember to get exercise and eat well, too. if you do nothing but sit in front of the computer all day and eat terrible food you'll put yourself in a position where it's easier to injure yourself... taking care of your body means more than just getting some ergonomic equipment. if you develop good habits now, they'll last you for a lifetime.
If you are a software developer, you should have some knowledge of what sort of keyboard, mouse and monitor you prefer. As far as chairs, the only way to check is to go test them out. I have this chair and its pretty comfortable, also you don't sweat through your shirt and upper pants when it gets too hot in the office. http://www.officedepot.com/a/products/510830/Realspace-PRO-Quantum-Mesh-Mid-Back/
That brings me to an interesting point, / . is just "the ramblings of socially-inept, technology-literate news-mongers".
I work in Environmental Health and we get requests to perform an ergonomic evaluation all the time. Most of the time people call us thinking that we'll simply be able to get them a more expensive chair and that's the extent of what's required to work ergonomically. First, get out of the mind-set that you need to spend a lot of money to create an ergonomic work environment. Many people think that in order to have a workstation that is "ergonomic" then you need to have a piece of furniture that's been stamped ergonomic by the manufacturer. But that's simply not the case; you can create a completely ergonomic work setup with standard furniture without the need to pay a premium to buy an "ergonomic" workstation. You can do a lot to improve the ergonomics of your workstation by simply rearranging where you keep your equipment. If you have your monitor to your side so you constantly have to look over when you type, then move it in the middle. The top of the monitor should be at your eye level (it's more comfortable to look down slightly while you're typing than it is to look up or straight ahead for extended periods of time). If you're constantly leaning over to see your screen, bring it closer to you. Try and get away from wrist-rests; despite what you might think, having your wrists constantly sitting on those "ergonomic" wrist rests is actually terrible for your wrists and your typing technique. If you spend a lot of time on the phone, use a headset instead of picking up the phone and awkwardly holding it in place with your neck. Make sure your feet are flat on the floor...really all you need in a good chair is firm lumbar support and the ability to adjust its height so your legs aren't dangling or bent awkwardly (use a footrest if you're short and can't touch the ground with the chair all the way down). Buy a simple document holder to hold documents you are reviewing while you work, rather than have them laying flat or holding them in your hands. Take frequent breaks from your work (5 minutes every hour is usually recommended). This all will work wonders to improve your productivity and also reduce your risk of developing any type of repetitive motion injuries.
IMO, those images are useless. I don't sit in one position all day, and it's not healthy to do so. I slouch, I lean forward, I sit up straight. My legs are stretched out in front of me, tucked behind me, sometimes one leg is crossed under my knee with my heel on my chair, etc.
I have never had a keyboard tray I liked; invariable I bang my knees on it and it's not wide enough for my keyboard and all the places I want to put my mouse. My arms are usually out to my sides a bit. I want my monitor's center about at head height so for some things I look up and some I look down.
To the OP, in my 10 years of experience the only thing that I needed that was in any way uncommon was a split keyboard so my wrists didn't hurt. YMMV, of course, since the things your body complains about won't be the same as mine.
None of the chairs I've had at work have been awesome or terrible; they were somewhere to put my ass so I could type. For that matter, I'd be happy with a standing desk too but they cost money and my cube isn't well set-up for that.
Terrorist, bomb, al Qaeda, nuclear, yellowcake, kill, assassinate. Carnivore is dead... long live Echelon.
Seriously. I had the most comfortable chair in the world I think, and after several years I find it partially to blame for several years of back problems. Long hours in relatively the same position == BAD, no matter how painless it feels at the time. I've been adjusting my work-style and recovering.
I think it's best to get a chair that encourages motion of any kind. Swivel, moving back, etc. Comfortable enough that you can focus, but uncomfortable enough to remind you to shift and move around frequently. A little self-disciple would work too, but I find myself getting focused and forgetting easily. Two different types of chairs is also handy.
Good habits will really help. I find that 'thinking' time is best spend walking/pacing and working on a wall mounted whiteboard as much as possible. Your body really thrives on variety.
I also suggest a raising/standing desk. I found a hydraulic hospital table (the kind they put by hospital beds that raise and extend over the bed). Using that as my computer desk has been great. It's simple to lower it and use from a chair, or raise it and use standing. They also make real standing desks, but they are fairly expensive (the used hospital table was $20).
Other things I've found helpful:
Ergo keyboards. Not the common kind, but those that you can split and have several inches between the two halves. I use a goldtouch, which has been partially disassembed to allow for more separation. I miss my model M, but the goldtouch is easier on the wrists
Alternate mouse, or switching right/left sides occasionally. Personally I have a trackball on the right and an apple touchpad on the left for scrolling and gestures. Adding the touchpad solved some ulnar nerve pain I had been fighting in my right hand/wrist.
The last thing isn't ergo specifically, but multiple monitors are a big plus for development work.
I've used a Swopper chair (swopper.com) for over four years, and found that I have never experienced a sore back or poor posture. The design basically simulates sitting on a yoga ball without the related problems of falling off. It is highly configurable, can swoop around at up to 10 degrees in all directions, and I often find myself bouncing up and down in it a little throughout the day.
"If I can't dance, I don't want to be part of your revolution" - Emma Goldman
This is an obvious suggestions, since it's the first keyboard that comes up if you search for "ergonomic keyboard". It is really a great all-around keyboard. I bought one a few years ago after having broken my right wrist. It was very painful to type with my wrists rotated inward, and this keyboard allows the wrist to be at just enough of a tilt to make it very comfortable. I can type on a regular keyboard now, but wouldn't think of going back.
For the chair, as others have suggested, don't get a super cushy chair that encourages you to lean back. A simple task chair is best to encourage you to keep proper posture while working. Also as others have suggested, make sure to build frequent breaks into your routine.
Similar to the keyboard, an ergonomic mouse that tilts slightly will help. When my wrist broke, incidentally, I switched to using a left-handed mouse and have also never gone back. The only problem is that there are very few ergonomic mice made for the left hand.
If doing this setup, an AT101W is good too, and actually has a super key.
There are 3 important differential-heights to get correct:
floor -> chair (so your legs are comfortable)
chair -> desk (so your arms are comfortable once sitting)
chair -> monitor (so your eyes are at a sensible level and you are not looking down too much).
Laptops are a disaster for this unless you use a laptop stand + external keyboard. Also, imho, most tables are too low, and you'll never get it right if you don't fix this first.
Also, get the monitor a comfortable distance from your eyes to avoid eye-strain; if necessary, then make the monitor larger, or put it on an angle-poise style arm.
http://www.treadmill-desk.com/ log the miles _while_ working. Build one yourself on the cheap http://www.extremehowto.com/xh/article.asp?article_id=60365 Or get a height-adjustable desk http://www.geekdesk.com/ http://diy.stackexchange.com/questions/1928/how-do-i-make-a-height-adjustable-desk
Taxing beyond the apex of the Laffer Curve is oppression.
Avoid chairs with "netted" style seat and/or backing. This wears out fast, and it can be rough on your clothes, like sandpaper. It's a dumb fad that should die.
Adjustable lumbar support on the chair is also helpful in my opinion.
Table-ized A.I.
Not if you wear bifocals, and you use the bottom part of your lenses to focus on the monitor.
Now, get off my lawn!
Get a chair in which you can sit straight upright comfortably. No springy back, no ergonomic curves that your body will never fit perfectly. Every degree of recline will take one painfree year off your career. Trust me! You want the weight of your head balanced over your spine, look straight forward, shoulders relaxed while typing/mousing. Your eyes should be aligned at 1/3 of the way down your monitor because we have more visual resolution in the lower half of our field of view. A professional keyboard/mouse/trackpad tray is best to get the right alignment. You want the keyboard almost in your lap so you can type without tensing your shoulders. I prefer one big monitor with multiple desktops and possibly a KVM if you need to work on machines that are required to have air-gaps. With 2 monitors, you are always looking to the side, which isn't good over the long-haul. Keep your active work directly in front of you with secondary things to the side. Also get a second seat of either a ball or knee stool for some variety. Set an alarm every hour to switch seats. Just getting up and moving the seats is good for you. When the second seat gets uncomfortable, switch back until the next alarm. Keep lighting off to the side instead of overhead where it causes reflections and makes you need to crank up the monitor brightness.
Actually, far too many workspaces are set up at countertop height (34"-36"), which is much too high. A sit-down working desk, especially if you spend a lot of time at the keyboard, should be no higher than 28"-30" off the floor. That is why add-on keyboard drawers hang UNDER the desk, often by 4"-6".
I did my back in some thirty years ago in a car accident.
The result is that I can't sit in a conventional chair for very long.
I use a kneeling chair at home and in the office. Google for them.
They have improved my posture.
Then get your monitor heght adjusted properly. The middle of the screen should be at the same height as your eyeballs.
Then, as has been suggested, get a decent keyboard. I'm currently using a SteelSeries 6Gv2. Don't skimp on a KB. the keys need to give your finger proper feedback.
Oh, and I've been programming since 1972 and so far (touch wood) I don't have any RSI.
you won't regret taking care of your back, eyes and hands.
I'd rather be riding my '63 Triumph T120.
There is no comfortable position, because people move around constantly. What's bad is having a chair that doesn't allow for you to move around. I remember at my work place, the truck drivers were made to wear seat belts, and after a couple of weeks, the numbers of drivers complaining of back pain increased by a factor of 10.
Funny, I was just exploring alternative options for my office.
I hate chairs. There is no way anybody use chairs "as intended", e.g. straight back etc. It just doesn't work. Sooner or later you'll crumble in one way or another.
I'm 34, but I've been working with computers for 16 years. Right now I have pain in my left arm, and tickling in my fingers. Probably injured nerve in my neck or sth.
Besides, posture is very important also for the mind. Good posture = better concentration. Buddhists, zen-Buddhists and yogis have figured that a long time ago.
This seems an interesting alternative: http://www.zafu.net/zenoffice.html Not really expensive. I might just order it and try it. I find seiza position quite comfortable, but haven't found any studies on long term health effects. It could slow down blood circulation in legs, which again is not very healthy.
I saw an @Google video a few weeks ago that recommended sitting in the cockpit position, reclined about 35deg. Apparently the Air Force did a study, and found it would be cheaper and more effective to just design their aircraft seats to those specs than to teach their pilots how to keep good posture in a "normal" seat. (At least that's what the guy in the video said.)
He also talked about the main problem with posture for the average office/cubicle drone. We tend to hunch forward over the keyboard, which forces us to crane our necks up so we can see the screen. This puts strain on the back-of-the-neck muscles and can lead to headaches.
XML is like violence. If it doesn't solve your problem, you're not using enough of it. --AC
I use the Magic Trackpad, which I find ergonomically so much better than a mouse. Even after a long workday (it is not that unusual for me to work 12 hours or even more), my wrist no longer hurts.
Also, there is an OS X program called Time Out, and a free version called Time Out Free, available from the Apple App Store. It has repeating, adjustable timers you can set to remind you to take short breaks. I think the default settings are a minute or two minutes every 15 minutes, and 5 or 10 minutes on the hour. But the times are fully adjustable as are the reminder tones and whether you want a pop-up.
I found out about these keyboards from an old Slashdot post about "Das Keyboard". Das Keyboard was revealed by a commenter to be a KeyTronic keyboard with the key labels removed. Aside from the "blank key" gimmick, there was one thing the Das Keyboard had going for it which it had inherited from the KeyTronic: five different spring weights for the keys, based on which finger is used to engage the key. That way your pinky doesn't have to work as hard hitting tab as your thumb does on space. After switching to KeyTronic keyboards on all my PCs, I never looked back. In fact, traditional everyday USB keyboards hurt my fingers after enough use, but I never have that problem with the KeyTronic.
I'm convinced that there isn't an ideal setup. I will say that in my current setup, I have an expensive chair (Steelcase Leap) and that it is most definitely more comfortable that the common $100 office chair, and I have not had any back/leg issues from it since I started using it a year ago. I won't lie that it's a cool looking chair, and there's something nice about a pleasant aesthetic, but the real advantage is that it offers adjustments to the seat (depth, primarily) which properly supports my legs. The back is nice, but I'm glad I didn't get a head rest - I tend to sit upright most comfortably and it would have been a waste. I rest my forearms on the desk so that I'm not holding the weight of my arms in the air while I type. I use a wireless mouse that is a bit larger than normal and has a high-dpi count so that the entirety of my three screens (yes - two 1600x1200 20" portraits flanking a 2560x1200 30" center on a single Ergotron stand) can be traversed without the pad of my thumb/palm ever moving from a single spot.
Note that I've tried using a balancing-type chair, but find that they lack the ability to "sit back and relax" for short periods every so often. Also, I tend to get up and walk around every hour, two at the most. Whether to answer natures call, grab another drink, chat, or grab a bowl of munchies, it helps give me a physical reset.
I have toyed with a standing desk, but haven't really tried it as the monitor stand I have is about 9" short of what would be ideal.
Is it just my observation, or are there way too many stupid people in the world?
This just in, http://ergo.human.cornell.edu/CUESitStand.html
From TFA:
The bottom line:
Sit to do computer work. Sit using a height-adjustable, downward titling keyboard tray for the best work posture, then every 20 minutes stand for 2 minutes AND MOVE. The absolute time isn’t critical but about every 20-30 minutes take a posture break and move for a couple of minutes. Simply standing is insufficient. Movement is important to get blood circulation through the muscles. Research shows that you don’t need to do vigorous exercise (e.g. jumping jacks) to get the benefits, just walking around is sufficient. So build in a pattern of creating greater movement variety in the workplace (e.g. walk to a printer, water fountain, stand for a meeting, take the stairs, walk around the floor, park a bit further away from the building each day).
So the key is to build movement variety into the normal workday.
Agree with all of the above, and also: I once had a motorized table that could be raised and lowered at a touch of a button. It was wonderful. I could raise the table and stand up to stretch my back and legs, it had room for two monitors. The "desktop" PC was actually hanging under the table, but out of the way so I didn't bang my knees on it when sitting down.
I first developed carpal tunnel syndrome in 2001. I've been managing it for 10 years. I still work at a computer 10 hours a day. Here is what I have learned:
1. You must keep moving
There is no perfect ergonomic solution that will allow you to sit for 10-12 hours without damaging your body. Our species evolved to move all day long, so you're going to have to incorporate movement into your daily activities. Not just exercising 3 times a week, but daily. Low impact aerobic exercise is critical. Every day. Yes, every damn day. Treadmill in front of a TV, WoW-biking, swiming, running, stairs, whatever. Every. Damn. Day.
(For me, I've fallen in love with barefoot running. Do it right, and there's virtually no impact on the body. I'm 37, 6'1", 230 lbs, and I can run with no knee, hip, or ankle pain. I suggest reading 'Born to Run' by Chrisopher McDougell for motivation, and 'Barefoot running Step by Step'by Ken Bob Saxton for a great guide on learning to run barefoot...transitioning to barefoot running takes about a year. If you can run in shoes without pain, do that.)
2. List of items that keep me going
2.1 -- RSIGuard. I've used this program for years. It tracks a ton of metrics about keyboard use and can be configured to lock you out of your computer for a set amount of time. It will show you stretching videos too.
2.2 -- A modest chair. As some others have pointed out, chairs are not the end-all solution. A prefer a simple chair. It is straight backed. I was in Steelcase 'Leap' chair, and I think it contributed to my problems. I have broad shoulders, and I think after using it for 8 years it exacerbated problems in my shoulders.
2.3 -- An articulating keyboard tray. I use a Cobra sit-stand. it's expensive, but allows me to go from sitting to standing easily.
2.4 -- Moveable monitor arm (don't know the brand). Also facilitates standing easily.
2.5 -- A big monitor, without tiny type. I run my monitor at its highest resolution, but I use web browsers to increase font size. Increase the damn font size. Small fonts will cause you to stretch your neck in to see. Everyone's eyes fatigue, and everyone's eyesight deteriorates with age. Make it easy to read, not hard.
3. Think more, type less.
Hacking is a great skill; but it shouldn't be your only skill. Learn to research, learn to read, and do it in a different position. Give your body variety.
4. Listen to your body.
It's natural that when your 'in the zone', you ignore the signals that your body is giving you.
4.1 -- having a hard time concentrating? maybe your body needs a rest
4.2 -- bored with the project? maybe you need some cardio-exercise
4.3 -- DON'T EAT SHITTY FOOD. Sitting all day is already a full-frontal assault on your body. At least give it the nutrients it needs to fight back.
The rule of thumb is for the top of your screen to be at eye height sitting erect. Any higher causes your lids to lift (so I once read) and can lead to dry eyes.
I personally had back problems associated with using the mouse with my right hand on the other side of the numeric keypad. Changed to my left hand, which is less used for other things. This moved the mouse closer to my body line and reduces stress on the upper shoulders. If I really need precision, it's easy enough to reach across with my right hand for a few minutes. My left hand became automatic for normal cursor work a long, long time ago. My right hand still feels a bit more precise.
I just did a comparison drag selecting words with right and left hands. The right hand feels more interactive, but it was uncertain of the mouse velocity in the select motion and actually took longer. My left hand much more accurately sweeps the word length. Consciously, I don't sense this, but objectively there it is.
The colour temperature of your monitors can affect stamina and mood. This varies a lot from one person to another. Recently scientists are saying that a high colour temperature boost productivity. And office temperature matters, too.
Scientifically Proven Tips For a More Productive Office
I once had a set up where I was experiencing eye strain. When I illuminated the desk in front of the displays with a warm yellow desk lamp, the eye strain went away. Uniformity of illumination also matters. Glare from behind the monitors is a killer.
A seat pan with tilt is a nice adjustment. I don't see the need for stupidly expensive chairs. I've had a couple. You really have to try different chairs and find one that works. If you're big like me (6'4" 240) you'll need to supplement the cushion on most medium grade chairs. I'm not sitting in a cheap chair, but without the extra cushion I soon feel the nuts and bolts. Pay special attention to the lip at the front of the chair where it cuts into the back of the leg.
Pay attention to pain and try to do something about it. It's very easy to negatively condition yourself to associate work with pain. Then you have a psychological barrier to fight with, too.
I got myself a full-sized Thumper almost ten years ago. Never had a problem with it. It's nothing close to a professional massage, but it provides welcome relief on those long, hard days. My chiropractor has the newer Maxi Pro and it's certainly a step up. I think it's a complete joke that it recommends no additional pressure beyond it's seven pound size. Yeah, that works fine for my quads. When it hits the tightness in my low back, it just sits there and bounces without some manual force. The tightness in my low back is epic sometimes. For a while I was doing a back exercise program at a clinic with special back equipment. On some machines I started with just a few plates like the wimp I am. On the back extension machine, it was the whole stack from day one. How many of these should I do with my cords of steel? I was running out of wind before feeling the burn. Everyone has their own thing. One of the best investments I've made.
The best upgrade to a Thumper is a patient and willing GF (with sharp elbows). These are best acquired with skill in the kitchen (with the contents of the refrigerator! cooking food served on plates!!) Invest in a good set of knives, heavy bottom pans, and a traditional iron wok. Fill you spice cupboard. Experiment. It's 90% water and heat. Trade your Aeron chair for Modernist Cuisine. I haven't gone quite that far myself, but my cooking skills are pretty good already.
Determine your caffeine tolerance level. More than one eight ounce cup every four hours is rarely optimal. If you get a headache when you miss your morning coffee, you're
Not if you wear bifocals, and you use the bottom part of your lenses to focus on the monitor.
I just got a pair of progressive lenses (i.e., no-line bifocals) and the bottom of the lens is best for viewing things about 6-12" away. My monitor is about 24" away, so the middle of the lens works just fine. Maybe it's just me, and maybe it's the progressive lenses.
The head of our IT department has single-vision lenses, and needs to put small print about 5" away from his face (with glasses off) to read it, and ISTR that same less than 12" distance is how my parents, etc, read things before they got bifocals.
The best, in my opinion, is a Lay-Z-Boy. I mean, can you really beat the Chill 2 Motor Massage/Heat Rocker with a built in cooler?. I don't think so. Get yourself some kind of swivel monitor/keyboard setup for easy access in any position and your day is golden.
Also, exercise, as others have mentioned. Otherwise your body will fall apart even WITH a 2 motor massage/heat rocker with built in cooler.
"First they came for the slanderers and i said nothing."
I really don't think it matters how your keyboard is laid out. What I think does matter is that it has mechanical switches. This makes a huge difference in typing, allows you to put less strain on your fingers (you don't have to bottom out the keys) and also drowns out the sound of the guy next to you (and pretty much everything else).
Getting a keyboard with blank keycaps has really improved my typing speed. It forces you to touch-type which is another skill that will pay dividends.
I personally use a Das Keyboard Ultimate S since it was the only one easily available where I live. It is hands down the best investment I have made when it comes to comfort at work. If you prefer something different then look for Cherry blue switches which seems to be the favorite of most. If you really want to get into the keyboard porn thing then go here: http://geekhack.org/
In addition to anything else getting suggested as far as equipment goes, make a point of moving around often. I know it's easy to forget, but if you tie it to another activity, it becomes much easier. I've only just started recently as well, but already I've noticed how much it helps.
For instance, the place I'm working at now stocks an entire fridge full of drinks and has a pretty nice coffee machine. We're welcome to have as much as we like, so I make a point of finishing a coffee, soda, water, or whatever every 1-2 hours or so, then going back for a refill. On the way to the lunchroom, I stretch a bit (pulling my arms across my chest is a favorite), look out a few windows (especially if the coffee is brewing for my single-serving cup), and generally just try to give my eyes, back, and arms a break.
The whole process only takes 2-5 minutes, but it definitely helps to work out a lot of kinks-in-progress before they develop into something worse. The other nice thing about drinking stuff regularly is that it also forces you to take a break of the biological sort a few times each day, which gives you another reason to get up and move around. Win-win. And if you're washing your hands each time (and why wouldn't you be?) you can help reduce the spread of germs on keyboards, which is a major vector for illnesses. Win-win-win.
And if I just don't feel that thirsty, I'll still take a mini-break from sitting every 1-2 hours, but I'll use it as an excuse to go ask a quick question of a co-worker or switch gears from one project to another. Those breaks help to break up my day into discrete chunks, making it easier to focus, easier to account for, and easier to manage.
I can't use a mouse for more than an hour before I get problems. Yes, that's my fault... I rest my arm on my desk and move my wrist. Yes, that's bad ergo practice. Frankly, I think it's silly to expect me to hover my arm for more than a few seconds...
Trackballs are just as bad.
I DO recommend a thumb trackball.... you rest your whole arm, and the only part that moves is your thumb. Once I got used to it, my problems disappeared.
Tony
But it's harder to see behind you if you're reclined at 35 degrees. Can be deadly in a visual fight.
Don't waste your money on all this "ergonomic" bullshit, instead invest what you'd have spent on it and you'll retire a few years earlier. Retirement is the best way to avoid wear and tear on joints, eyes and muscles.
A few years ago now, I had wrist problems which were said to be from spending too much time in front of the keyboard.
I looked for every possible way to relieve the problem, hoping that I'd find someone or something that could simply say "Do this. You'll be much better". I learned something that most manufacturers of ergonomic products don't tell you. Specialists in setting up an ergonomic work environment will tell you - but not before you've paid them (£/$/€)a few hundred.
Nobody can say "Buy product X, Y and Z; you'll be fine". The reason for this is what works for me may not work for you; you have to figure out what works for you for yourself. I can tell you what works for me but there's no guarantee it'll help you.
What works for me is this:
1. If you can't get into the habit of using a mouse without bending your wrist, ditch it. I've found a trackball very effective.
2. I've got a Goldtouch keyboard which I'm very happy with. They're not cheap, but they're a hell of a lot cheaper than re-training to do something else.
3. Every so often switch which hand you use for your trackball/mouse. This gives your other hand a chance to recover.
4. Arrange the arms of your office chair so you can't easily rest your elbows on them. Or, even better, remove altogether. I've found I have a tendency to rest my arms on the chair while I'm using the keyboard, which is a Big No No.
5. If it starts to hurt, pay attention. Chances are you're doing something that's making it hurt - maybe sitting in a particular way. As soon as you've figured out what that is, stop doing it. If that means you have to move things around to force yourself to stop, so be it.
doesn't fighter plane seat angle have more to do with g-forces and blood movement? Or was that just something I read on the internet?
Huh, I organically seem to have come to the same conclusion. I lean back about 30deg or so which means I'm staring about dead center into my monitors, maybe a bit lower. It means my upper arms are not straight up and down, and I don't have a 90deg bend at the elbow, but my arms and wrists are straight all the way to the keyboard. Also, I've found that armrests on my chairs (Aerons for home and work) do more harm than good and cause elbow pain, so they're lowered out of the way, I don't miss them, and no more elbow pain.
No RSI to speak of yet after 25 years of constant typing.
I like music
In my opinion, if you had to sit for hours each day, you might as well do it in a quality chair. While they do cost a lot Aeron chairs were designed with longevity in mind. You could also check your local craigslist to find a used one.
In my opinion workplace ergonomics do not go far enough. Most are concerned about physical injury but do not include the worker's general well being. Most new office towers now include methods to provide natural lighting, but old buildings can be more like dungeons. Luckily, I work in an office building in an area with windows, though tinted, which let's in natural light.
The other issue that I have with office environments is the lack of fresh air. There is nothing like being able to open a window to get a fresh breeze during the summer. Granted, the reasons for not having windows that open includes increased efficiency in heating, cooling, filtering (allergens, etc). So some may say that this provides a better work environment. In my opinion, I'd rather have fresh air...
I don't know which kind of chair you can find in the US but here's the best chair I found in Canada: http://www.bouty.com/en/node/440 You can really customize every part like the armrests, mechanisms, base... For example, most chair I found could only adjust the height of the armrests and the surface wasn't straight. Here, you can make a ton of adjustments :)
I'm pushing 40, and getting into the range where ergo issues come up more than I'd like--have occasional RSI issues in my arms and wrists, and my back and neck aren't quite as forgiving as they used to be.
One thing that's worked well for me was moving to Herman Miller Embody chairs at both work and home. I'm not necessarily recommending that exact model. I like them, but the styling is unusual and they're pricy if you don't find a good discount somewhere (hint, ask if you can arrange to piggyback on your work's furniture orders so you get volume discount. I got mine for ~$700 with warranty intact).
What makes them good, though, is that they're built to move around with you so you can fidget properly. The back is built like a spine that flexes, they're shaped to let your shoulders swing back while sitting, there's just enough side-to-side give under the seat to let you shift your weight meaningfully without feeling like it's unstable, etc. Working with the tension settings also lets you find a sweet spot where you're suspended at a proper ~110deg recline by spring tension so you can use your legs to move you forward and back with no effort, which encourages you to flex them. It's no replacement for getting up and walking around, but it keeps you from getting locked into one position and that helps hugely.
I'm sure there are other and probably less expensive chairs out there that give you the same freedom of movement while providing some level of back support. Finding one may make a big difference.
But...beware of armrests. Someone above me mentioned resting the elbow of their mousing hand. Yeah, seems like a good idea, feels better in the short term, did it from the beginning of my hardcore computing career. 20 years later, I've got all kinds of nerve compression issues that probably come from repeated pressure on the radial nerves that run along the outside of your elbows. Plus, if you don't get the height just right you'll shrug your shoulders while you work, which causes another host of issues with neck and back.
Armrests are good--when you can rest your whole forearm on them flat, at rest, with no tension in your shoulders. When you're actually working, may be best to drop them low enough to not be convenient elbow holders though.
In fact, if you can swing it the absolute best position is no armrests at all, or dropped out of the way to seat level (the Embody chair does that too, which I like) and then working w/ keyboard and mouse in your lap instead of on the desk. That'll completely relax your shoulders and keep you from compressing your forearm nerves on anything. When my arms are hurting, I put my keyboard and mouse/trackpad (I use both for different things) on a small portable lapdesk; Logitech makes one that's really light and has a pull-out mouse tray.
Whatever you do, pay attention to the ergos though. You're basically drawing from the "RSI bank" every time you work, whether or not you have any symptoms yet--good habits will get you there slowly, and bad habits will get you there quickly. Make it as slow as possible.
Yea, like that happens anymore.
I trashed my $600 "ergo chair" and went with a balance ball for $35. Promotes some movement, but be careful if you notice yourself slumping over-- get up and stretch. Take up yoga.
If you're going to be talking on the phone, get a headset. Not only does it keep your hands free, but you don't end up trying to pinch the handset between your head & shoulder, which is very bad for your neck.
Most office phones can have one connected into it without a problem. Get one with comfortable padding, though the foam pads often wear out after about a year and can often be replaced (tho for some reasons these are expensive).
I prefer a double ear headset with a boom mic over the bluetooth ones that only hang on one ear, as I'm not trying to look "cool" as I'm sitting at my cube any how. Also, it has the added bonus of making people that walk by think you're on the phone, when all you want is to be left alone.
---
Handy posture cartoon.
I've been using an Evoluent VM4R for the past few months and am pretty happy with it. It keeps your mouse hand closer to sideways than a traditional mouse. Before I used Microsoft Natural Laser Mouse 4000 for several years, but my thumb was getting sore so I switched to Evoluent.
I also switched from a full-size 102 keyboard to a spacesaver keyboard. I'm using an IBM Ultranav Travel USB keyboard, which is basically like the keyboard/palm assembly from a 15" laptop. It has a trackpad which is handy for tasks like click-drag-select which is less awkward using a trackpad than a mouse. It's not ideal for Windows since it has no windows key.
Please, at the very least, make that sugar-free. Water, green tea, black tea, or coffee are all far better for you (in rough order) than soda. Let's re-phrase that. The first two or three are actually beneficial, the fourth 1-2x day is OK. Soda is nothing but bad.
What part of "gestalt" don't you understand?
The best you can do with a good ergonomic set-up is to minimize the negative effects of spending hours in front of a computer.
So sure: get a decent chair, make sure your monitor is set to the proper height. Experiment with sitting/standing configurations. Use a laptop or tablet (or book) periodically which lets you get away from your desk. Get up and walk around every hour or so. That will all help.
But what fixes your musculature and skeletal is actually stressing it. Yeah, weight training. 2x weekly minimum, 3x is a good standard, 4x if you decide to go gung-ho. 30-90 minutes per session. Focus on your backside ("posterior chain"): calves, hamstrings, glutes, spinal erectors, lats, traps. Movements like squats, deadlifts, rows/chins, and kettlebell swings. You're going to want to do a full-body program ultimately for balance, but the lifts above are going to be key.
Simply supporting your body in a comfortable state will disengage musculature, as will rests, splints, and other crutches. What builds and strengthens muscle is progressive overload.
For more on this, a great starting reference is The New Rules of Lifting by Schuler & Cosgrove. Mark Rippetoe's Starting Strength or Stronglifts 5x5 are good beginning strength programs.
Toss in 3-4 sessions of cardio, including some HIIT interval work 1-2x weekly, and you'll be in far better shape. Particularly as you get older. Which I hear happens in time.
What part of "gestalt" don't you understand?
I switched out my 22" monitor for two older square 19" LCD monitors (res: 1280x1024 ea) the pixel ratio is much better on the eyes as well as the height of the displays work a whole lot better for DTP/coding than a modern cinema type displays. That's probably been one of the biggest helps for me.
Next on the list is my Geek Desk - adjustable height (can go from sit to stand), I still raise/lower it a couple times a day but it is more up then down most days now, it does help.
Last, got a reasonably comfortable chair - not an Aeron, but a good consumer level of such, has a mesh back and soft seat.
"Enjoy what you're doing! If it becomes drudgery, you're doing it wrong!" - Jim Butterfield
You should get a weightless apparatus, which could be any one of the following depending on your budget:
1. Office in outer space
2. Office on a supersonic jet that will do the free fall trick several times an hour (and refuel in air until it's the end of the business day)
3. A skydiving tube (vertical wind tunnel)
4. A huge frame of metal struts and a lot of tension springs connected to a trampoline canopy, with all your work supplies and things on that
5. One of those three-axis, fully rotational strap-down beds that spins around real fast with you in the middle
6. A full-torso, repeating spectre that carries you and your coffee around without expending any energy on the physical plane (not the supersonic plane, not the axial plane, the other kind of plane)
And for tools you should choose from one or more of these:
1. A full sensory immersion tank with electrodes and HDMI directly connected to your synapses through the base of your skull, inside a giant MRI that can read your brain pictures unless your secretary is in the room
2. A talking dildo that pees on your hand when you need water and orders chinese take out when you show signs of malnourishment
3. Laser beams inside of your eyes that burn paper or simply warm up the butts of your coworkers
4. Trained marmosets on a lot of xanax (so they don't freak out), who will fetch small packs of ketchup or instant coffee, lemon juice or dixie cups (which they like to wear for hats), or who will scribble notes on paper for you (if you implant things into their brains and connect them to a remote control connected to a Koala pad built into the arm of your chair)
There's lot of stuff you could get, you just have to learn to make some decisions for yourself!
"Stratigraphically the origin of agriculture and thermonuclear destruction will appear essentially simultaneous" -- Lee
and sit, too, when you're tired of standing. I'm a student and I spend lots of time sitting to study or in class. However, this year I wrangled a spot in the library where I can put a 24" monitor and I stand to work. It's amazing how much easier it is to get work done with a large monitor and good posture to help me feel more energetic during the afternoon. (Be it noted: I'm a morning person, so this a natural time for me to feel tired. YMMV.) I've seen desks / tables that adjust up and down with the "flip of a lever" or something like that. I tend to sit when my feet or knees get tired, but then switch back to standing. I think that the key to success and comfort is to make standing the default, and sitting a true break from standing. Plus, the Apple wireless keyboard, wireless trackpad, and an aTrackt Go! make moving up or down from a standing position easy! Carbon_tet
Carbon_Tet
I'm just starting my career in software development, and I'd like to get a great chair, keyboard, mouse, monitor, etc
Odds are that if this your first gig as a professional software engineer (developer) you are fairly junior and working for a real company. If that's the case, you will get whatever they give you, augmented by whatever you can steal (aka - repurpose gear that you find unattended and unspoken for.) Be prepared - they will probably try to stick you with whatever the last guy left behind at the desk you inherit, and it will be crap.
a comfortable, ergonomic, efficient work environment
Since the ergonomics aspect of your question has been covered sufficiently above, I am going to suggest the the best productivity enhancer I have found yet : multiple high density monitors (1920x1080's, or 1920x1200's if you can get them). There is no substitute for screen real estate, esp when running code in the debugger while driving the application on a different screen.. You are going to find the most effective force multiplier comes with the second monitor attached to your existing machine, with a close follow-up by adding a second computer with two more monitors connected to the first one via Synergy so you control both via one mouse / keyboard combo. Simply move the mouse from one system to the other system and you are controlling the other system, with the ability to cut-n-paste between them. The second machine can be something very weak, you will relegate it to browsing the web (Googling API calls, etc, running the application you are working on (ie, end user testing), etc) - doesn't have to be a powerful workstation.
Note - you are going to encounter a LOT of push-back and resistance from whoever is buying when you order four full size monitors and two machines. Back in the day monitors cost $700 apiece and when someone who has been doing this more than a few years (ie your manager, other more experienced developers) see more than one they see 'crazy expensive', when the reality is that if you catch them on the cheap you can get four full size LCD's for less than a single monitor used to cost. Start with at least two, though, because the performance gains really are all you'd imagine and probably more.
Glonoinha the MebiByte Slayer
The following equipment saved my career. You likely cannot imagine the amount of agony I was in at one point until I aggressively moved to using ergonomic equipment and making sure that my work environment was set up ergonomically. E.g., having the monitor directly in front of my, rather than off to the side.
The most important piece of ergonomic equipment was the Kinesis Contour Keyboard:
http://www.kinesis-ergo.com/contoured.htm
A typical keyboard seems designed to destroy your hands. The Kinesis keyboard, on the other hand, is not. It has a quite a few refinements that make it much easier on the hands than a typical keyboard. I feel that without this keyboard, I would have ended up on disability.
Another change that was required was a very adjustable chair. Most chairs that you will find in a work place are not adjustable to your individual body. Also many chairs have inadequate lumbar support. If the chair you are given just so happens to be right for you, then you are lucky, but most likely it is far from optimal. If the chair does not fit you properly, you should get a chair that can be adjusted so that you can always sit in it with a good posture.
Chairs, however, are more personal than keyboards. I think that the Kinesis keyboard mentioned above is perfect for almost everyone. For chairs, you might want to visit a store that has many different models that you can try out. This is the chair that I ended up with, and I also credit it with saving my career:
http://www.ergogenesis.com/2507.php
BodyBilt makes very adjustable chairs. Unfortunately, such adjustability does not come cheap. I purchased this chair with an inflatable lumbar support, which lets one adjust precisely how much lumbar support it provides. I also purchased it with "linear tracking arms", which are a huge win, especially for using the mouse. I don't know of any other chair that has such arms as an option.
The linear tracking arms are shown on this page. You'll have to scroll down a bit:
http://www.ergogenesis.com/arm_options.php
These armrests have low-friction ball bearings in them and they slide and rotate effortlessly to follow your arms around. This greatly reduces stress on your back and shoulders, while still allowing you to move your mouse around freely.
It is also important that your desk be at the right height. The standard desk height is designed for someone who is six feet tall. This is fortunate for me, as I am six feet tall. If you are not this height, however, it makes sense to get an adjustable height desk. E.g., something like this:
http://www.shopbrodart.com/furnishings/tables/computer/_/Balt-Ergonomic-Split-Level-Tables
I have a desk like this one. (Though the one I have is made by KI.) I got it so that my girlfriend and I can both use the same desk. (Not at the same time!) The heights of the two different levels adjust independently via a crank.
Another thing that I needed was physical therapy to strengthen my back muscles. Certain muscles in my back had so atrophied after 12 years of hunched over a keyboard, that it had become impossible for me to maintain a posture that was healthy for my back.
It's been about 19 years since making the above changes, and I've been fine since.
|>ouglas
I think the following would be best to be productive: 1) A private office with a door. It doesn't have to be big. It just needs to be quiet. 2) Quiet environment. Don't need to hear the sound of the HVAC. Or other people talking. 3) Twin large screen, high res monitors. 4) A fast PC with a fast network connection. I shouldn't be waiting on a machine. 5) A good chair.
I'm not the expert, but I can attest anecdotally, that yoga accomplishes this exactly as it was ascribed by my chiropractor, my teachers, and my friends who practice. The beauty of yoga is the simplicity... Using only the body in terms of strength, stretching, and resistance to actually reverse the effects of sitting at a computer for eight-plus hours a day. And everyone who knows me and my practice says it has made me an infinitely better person. (And vastly improved my dating life.)
One thing I didn't see recommended elsewhere was to keep monitors low. This keeps your eyes form drying out (by looking upward) and reduces eye strain. I'm practically the only dev in my shop with my monitors still on pedestals - everyone else is using swing-arms. Although, I'm switching to swing-arms myself just to keep the dust bunnies down, I'm still going to keep them low.
FYI, I had eye surgery (surface ablation, similar to lasik) a year or two ago. I don't have a problem with dry eyes, even though I am at a computer most of the day.
J
Jesus told him, "I am the way, the truth, and the life. No one can come to the Father except through me. - John 14:6 NLT
My background: I have struggled with RSI due mainly to computer-based overuse for nearly 15 years. I first developed problems when I was a software developer. When I wasn't developing software, I tended to spend a great deal of my leisure time playing games (mostly FPS games using a PC with a keyboard+mouse setup). In my case, that was a really bad idea, but it seems genetics and other factors play a role as well. Others might be able to handle what I was doing year after year with no problems[1], or they might heal up after their injury, fix their ergonomic situation, and be able to continue at the same pace with no further problems. I am not one of the lucky ones, so I ultimately chose to give up developing software professionally and switched to a (lower-paying but more physically active) career that mostly kept me away from a desk. That way, I could continue to use a computer after-hours without much trouble. I did lay off the FPS games, though, and made MANY ergonomic improvements.
Once you're struck with a problem, it will become pretty obvious what works and what doesn't for you, because the pain will tell you. Everybody makes different mistakes, but here are the two I believe to be most common:
1) A desk that is too high.
Put your monitor wherever it's most comfortable for you, but don't think you need to put your input devices on the same surface. Lower your keyboard as close to your lap as you can, and especially your mouse. I find that if my upper/fore arms are forming an acute angle, it makes me very prone to re-injury. An obtuse angle is not as bad, but optimally, something near a right angle seems to work best, at least for me. I won't claim that it will be the same for everyone, but I will claim that most people have their keyboard and pointing device too high.
Keyboard/mouse trays may help, but attaching one to any old desk might not lower the surface enough. When I first injured my tendons, I simply got a cardboard box and put it down near the level of my quadriceps, next to my chair. That helped immensely. As others have pointed out, improving ergonomics doesn't require expensive equipment.
2) Not varying your working position.
The latest trend seems to be standing desks. I'm sure those can help, but might open you up to new ergonomic issues. As others have stated, varying your position between standing and sitting is probably better. I've found that the best thing while I'm at home is to switch between my laptop (on my couch) and desktop, seated at my desk. If you look up "correct posture", I'm pretty sure none of the diagrams will look like me reclined on my sofa with my macbook pro on my lap, but that is one of the best improvements I've made. I now alternate between laptop/couch and my desktop computer with standard desk chair.
I also highly recommend switching between various pointing devices. For me, mice seem to be the worst. Especially heavy ones. If you have a high end mouse that lets you add the desired amount of weights to it, I suggest removing them all. If your wireless mouse uses standard removable AA batteries, use rechargeable NiMH rather than alkaline batteries to decrease the weight even more.
Trackballs seem slightly better for my tendons than mice but I could never quite get used to them, and the thumb-based ones scare me. That particular digit is more precious to me than the others. Trackpads (some of them) and touchscreens are wonderful from an ergonomic perspective if you can get used to them, though my MBP's trackpad has a button which I tend to use my thumb exclusively to depress, and now my thumb is exhibiting signs of tendon or joint problems. I am learning to alternate between using my thumb and fingers for depressing it now, and it seems to be improving.
I also use one of Apple's magic trackpads with my desktop, which is a bit clunkier and much tougher to get used to (and the Windows/bootcamp drivers are terrible compared to the OS X drivers), but it's much easier on my tendons than my mice--I still use mice for gam
I posted my own thoughts elsewhere, but I forgot to mention my chair. Thank you for reminding me.
I agree that a simple one can be ergonomically sound. I use a very basic chair now, with no armrests. I think the most important thing is that it's at a good height and the backrest is adjusted appropriately, but in my case (and it won't be the same for everyone), the best thing I did was to eliminate using a chair with armrests. The armrests tended to give me "lazy posture" because I tended to lean to one side on them, and they also propped my elbows too high or too far away from my body at times.
I have been using one of these http://www.kabseating.com/office/product.asp?product=81 for the last ten years. Properly adjusted, they are fantastic. Expensive but I can't recommend them enough! I have no doubt that this has prevented my existing neck and back problems from degenerating further.
Two things I haven't seen mentioned yet:
I use a Cyborg RAT 7 mouse. It has a two-way adjustable thumb rest, adjustable palm rest (which I removed completely) and interchangeable pinky rests. You can also adjust its weight. I set the sensitivity very high to minimize the amount I have to move it. There's a button on the side you can hold down to drop down the dpi for precise movements, too.
Exercise has been mentioned, but I specifically suggest martial arts. Within a month of training twice weekly I could notice a difference. My posture is better in general. My muscles are more toned. I'm more aware of my body mechanics. And, it doesn't feel like I'm exercising... it feels like I'm doing something fun and happen to get exercise along the way.
I believe that practicing martial arts will strengthen your bones, tendons and ligaments in addition to muscles. Also, punching drills will teach you to keep your wrists straight very quickly. You'll be around people who understand body mechanics very well and who can give you good advice on keeping in good shape.
Shop around to find a school that suits you. Look for someplace that teaches a wide variety of techniques and will work every muscle in your body. Avoid places that give black belts to children. Avoid schools that require to you sign a long term contract. Hopefully you can find a passionate teacher with more than a few geeks in the classes. Bullshido is a good place to go to get expert opinions on the schools you check out.
The school I train at teaches a type of Kajukenbo. They cover a huge variety of practical techniques. The head teacher is an MD PhD student and most of the students are geeks... seriously, like playing D&D and going to renaissance fairs. It's the best thing I've done for my body since becoming a full time developer, and has been good for my social life to boot.
I recommend a quality mechanical keyboard...this one is great: http://ergogeek.com/xarmor-u9-cherry-mx-brown-mechanical-keyboard.html also heavyduty steel keyboard/mouse tray to mount under your desk or countertop...looks kinda like this one, although I prefer the ones which come with a plank to set keyboard & mouse on, so ya can pivot plank at different angles too. http://www.keyboardtray.org/
Anyone have numbness in the little finger and the finger next to it (apparently caused by problems with the ulnar nerve)?
Ergonomically, did anything help?
For home office use, an adjustable recumbent seat can be VERY comfortable. I use the electric recliner I inherited from my father. It will even stand you up since it's designed for folks with limited mobility. I figured fighter cockpits have semi-recumbent seating so I gave this a try.
My back never gets tired. An optical mouse works fine on the arms of the chair, and I switch sides to avoid RSI.
I use my Thinkpad supported by my lap, but an ergo keyboard and monitor setup would be very easy to do. Power users could copy some features of various homebuilt flightsim setups with multiple monitors and whatever tech toys they like.
If it wouldn't conflict with spousal decorating preferences I'd damn sure have a cockpit-style layout, but this will do.
"This post is an artistic work of fiction and falsehood. Only a fool would take anything posted here as fact."
Most of the comment already posted are good tips. Just remember to not slavishly listen to ergonomic "experts" to the point of ignoring discomfort. People are built all different ways, and if the "correct" way starts bothering you, try something else that is more comfortable.
Vote monkeys into Congress. They are cheaper and more trustworthy.
Try getting a [girlfriend|boyfriend|spouse] and practice sex regularly. It makes wonders. Even better if you work from home.
Try workrave, it reminds you to take breaks and stretch...
Also it can set daily limits of computer activity...
And you can also network it if you use multiple computers at the same time..
-Myke
#1 Find a good osteopath
I've found that it doesn't matter how good your workstation is, eventually you get strains and pains. I've found that a visit to a good osteopath really helps.
#2 Get away from your annoying co-workers
No, really. Every time you get tense, stressed or worked up you are contributing to the various aches and pains caused by sitting in a chair.
Wear earplugs if plugs if physical separation is not possible.
iPod with ear phones is a good idea.
Wear earphones with no music playing works really well, I've found. People talk around you like they think you can't hear them. Wonderful, and reduces stress greatly, and they only interrupt you when it is really important.
#3 If your keyboard or mouse irritates you, go buy your own that you do like
#4 Ditto for your chair. Swapping for a chair from a conference room works really well
#5 Go for a walk every 45 to 55 minutes
Set a timer if you need to
The only time you don't do this is where you need a 2 to 3 hour coding block of time.. in which case go for a walk for 30 minutes or so after you are done coding.
If you boss complains, explain nicely to them that it is Thinking Time. Take a writing pad with you. If you happen to think of something.. write it down. Otherwise, relax, and enjoy the sun.
You have a sick, twisted mind. Please subscribe me to your newsletter.
If you get progressive lenses there is an Computer Monitor configuration that enlarges the middle section and lower section (near) vision leaving a slit across the top for seeing farther away. They work very well. In my case, I have become far-sighted so I made a case making a pair od progressive lenses that progresses 24-15 (midrange) and near for reading and no top for far as my vision is good enough to see someone who is talking to me or coming sown a hall towards me without support.
Don't let your arms hang. Get a chair that allows the hand rests to be cranked so high that they will completely support your arms. Or then lean forward and lay your hands on the table.
A good head/neck posture is where you look down in an angle. Get a display that you can crank low enough.
Lighting. Some parties recommend that you should place a source of light behind your display. I have never seen this cause but eye strain. Put it side to your computer instead, maybe on top of a bookshelf. When there is daylight, the window can be behind your screen.
Not necessarily ergonomics any more, but take care of good air quality.
Good gear can not completely prevent problems. Have varied exercise, walking only will also challenge only your legs.
TimeOut by Dejal is an app that I use that simply grays out the screen for 15 seconds every ten minutes, and for ten minutes every hour. It reminds you to look away from the screen, stretch, get up and walk, etc. I've found that while the timing of the screen-blanks is annoying (it does give you a way to "snooze" the breaks), the overall effect is that I'm happier and healthier at work.
As for a keyboard, I use one of the new black USB Model M designs now made by Unicomp. The extra muscular effort and tactile response somehow has been the best for keeping from having repetitive motion injuries.
I'd also recommend making sure your fonts are large enough to read easily. Small fonts are bad.
I also change my sitting position frequently. I removed my chair's arm rests to allow more flexibility.
I use a Microsoft Natural Ergonomic 4000, which has a great layout but poor quality rubber dome keyswitches. Several people on the geekhack.org keyboard forums have modded these to use mechanical keyswitches, so maybe I'll do the same.
For perfect ergonomy you want a Maltron. If that's too expensive, a split board. One that can be regulated, like the hyper-rare IBM clicky split, is better; failing that, a cheaper fixed split (imagine the old Microsoft Natural Keboard) will do. There are now curved board that claim to be ergonomic without the split in the middle, but I'm unconvinced as to their effectiveness. Whatever you do, don't use a standard rectangular keyboard - they're an ergonomic nightmare.
Actually, far too many workspaces are set up at countertop height (34"-36"), which is much too high. A sit-down working desk, especially if you spend a lot of time at the keyboard, should be no higher than 28"-30" off the floor. That is why add-on keyboard drawers hang UNDER the desk, often by 4"-6".
Had those trays at work... absolutely crippling to tall people like myself. My knees would hit the tray so I had to spread my legs and get all bow legged from typing between my knees or hunch my hips/back/shoulders to type in front of my knees. Five minutes with a screwdriver removed the tray and the pain.
"Science flies us to the moon. Religion flies us into buildings." - Victor Stenger
I'd like to get a great chair, keyboard, mouse, monitor, etc.
According to the tech journalists, this is a post desktop / post laptop world. You don't want to get left behind.
Chair: We will do all our work at home or trendy local coffee shop for meatspace meetings. So, your overstuffed recliner in the living room, and those corporate issue Starbucks chairs will do. Once the boss figures out a guy in India can work at his home just as well as you can, for a tenth the cost, you won't have to work in those chairs anymore. People in their 20s can slouch on any old chair and survive, mostly. Once they hit 40 they need at least a passing attempt at ergonomics, but luckily that won't matter because rampant agism means you'll never be hired over age 30 anyway.
Keyboard: Watch some more Leo Laporte. The keyboard is dead. We're going to do hard core kernel hacking and literature writing using the ipad on screen keyboard, and multitouch gestures. I suppose if you jailbreak your iDevice you could install a new keyboard applet/library, but pretty much you're stuck with what the device provides. Sorry.
Mouse: The mouse is dead. The cool kids only use touchscreens. Hope you don't like eating fried chicken and cheetos, or at least hope you never have to share a phone/tablet with someone who does.
Monitor: Apple only makes one size / shape / resolution / surface finish (glossy) ipad and everyone else copies them right down to smooth corners. The new Henry Ford model T era of "any color you want as long as its black".
"Science flies us to the moon. Religion flies us into buildings." - Victor Stenger
I still have a Microsoft Natural Elite keyboard from 1998 that has survived any number of complete changes of other hardware in my home desktop system. I was a little surprised when googling for the link just now to find MS seem to still be selling them. I don't care for any MS software that I can think of offhand, but some of the hardware sold under their name rocks.
I just wrapped up a contract gig for a government agency who shall remain nameless. I had a sit/stand workstation there. God, it was nice. I'm gonna start saving up for one at home. I agree that keyboard trays are teh dumb.
I don't really like the split keyboard setup, but one thing I've noticed doing a lot of work at home (on my Model M) and at various contracts (who all have the same identical el cheapo HP keyboard) is that a physically larger keyboard helps me immensely. Whenever I'm using one of those tiny little jobs, I feel like I have to scrunch my hands into a weird contortion, and by day's end, my wrists invariably ache.
Hey, I finally got my first freak! Took you long enough!
The two most important items in my office are my Model M keyboard and my big fat Logitech trackball. I've got big hands, and typing on those shitty little throwaway keyboards (you know, the identical black HP keyboard that came with everyone's tower) scrunches me up in a weird way. I have more typos, and by day's end my wrists fucking hurt. A physically larger keyboard with bigger, more spaced-out keys is such a Godsend.
The trackball is really nice too. Hard to get used to if you've never used one before, but it also really saves my wrist. Working at other workstations (I do a lot of contract stuff, in all kinds of places) really gets to me, and I find that as I get older (even though I'm only 30) I have less tolerance for it. Within an hour or two, I can feel it in my tendons. But I can work at my own desk all day long and be totally fine.
Hey, I finally got my first freak! Took you long enough!
Get a motorized desk you can regulate so you can stand and work. Some times you'll want to sit, especially when getting used to it.
Sitting too much skews your muscle lengths and will give you back trouble. Well, at least it did for me. Standing is free help for that.
Next thing is real good shoes to support your standing. I haven't tried barefoot, you might need to check with your doctor what is best for you.
apart from the office environment i would also recommending downloading http://workrave.orgfree/open source) which will constantly remind you to take micro breaks.
Many people find that a vertical mouse provides a better hand/wrist position than a standard horizontal mouse. Something like the Evoluent or the 3M Ergonomic. There are also a number of keyboards, from partially split to fully split, that allow for more natural hand-elbow-arm position than a standard rectangular model. The Goldtouch has been highly recommended by physical therapists.
I simply have a separate pair of glasses for desktop computer work, optimized for 24 inches.
Actually, so do I. They work fine when I'm working on my computer at home.
My response above was about the post saying, "Monitor height is wrong. Top of monitor should e above eye height." I've been stuck working on systems with the screen set up this way, and had to tilt my head way back in order to read the screen. This made it impossible for me to use the computer for more than a few minutes.
This was one of the things that first attracted me to laptop computers. The screen was low enough to allow me to use the bottom part of my bifocals to read the screen without having to tilt my head.
Um, isn't the opposite true? Being reclined at 35 degrees (or 45 in the F-16) should make it much easier because you're already tilted back. A large part of the time in a dogfight, if not the majority of the time, the pilot will have his vertical axis aligned with the enemy aircraft and will be looking straight "up" relative to his aircraft.
Just try it for yourself: Sit up straight in your chair and try to look overhead and behind you, and to the sides and behind you, to your 5 and 7 o'clock, high and low. Then do the same thing while leaning backwards: it's much easier. Since the pilot can't see through his own aircraft, leaning back puts the range of motion of his head more in line with his actual field of view.
"Those who consume the bulk of goods are those who make them. We must never forget this secret of our prosperity."
You're right, however I'm sure it helps the pilot both to pull high Gs and to look behind his aircraft in a dogfight.
"Those who consume the bulk of goods are those who make them. We must never forget this secret of our prosperity."
A forest, a shotgun and a laptop.
Futurist Traditionalism
the focus of the image is to provide for body position ergonomy, especially hand, fore/upper arms.
Read radical news here
Herman Miller Aeron still the best?
Not according to OSHA, orthopedic surgeons, or ophthalmologists. We're evolved to look downward more easily than upward.
Dewey, what part of this looks like authorities should be involved?
If you're sitting straight up, you can crank around your shoulders and see directly behind you. If you're reclined at 35 degrees, this involves looking back and up at the same time. Try leaning back in a chair and looking directly at your level 6 o'clock position. You have to look back and up. I agree if you are in a level 2 circle, you can see the other person more easily because your head is more closely aligned with the lift vector. In a visual fight, where both pilots see each other, being reclined might be an advantage. It can be a disadvantage when the pilot doesn't know he's being attacked from the rear, because looking back takes more energy and the pilot needs to have a very good look out doctrine. I think the Air Force lost a couple of F-16s in Iraq due to unseen MANPADS this way, as recently as 2007.
I am a former military pilot, and I trained with F-16s a few times. F-16s are great for level 1- and 2- circle fights. The F-16 had a better thrust-to-weight ration than my machine and could sustain more g without bleeding his airspeed. My machine had better all-around visibility and better high Angle-of-Attack performance. F-16s usually avoided the vertical fight because they had a harder time seeing at the extreme corners of their view field. The best way to fight the F-16 in my opinion was to merge low to high and put your aircraft behind the pilots headbox at his dead 6. Then to go vertical high looking for the sun. The average F-16 pilot would do a 9 g level turn to try to regain his tally, you could pick him off from the high perch. A good F-16 pilot would recognize this and we would have a second merge high-to-low and the fight would go on through the next couple of iterations, before eventually transitioning to a descending 1-circle fight and trying to force the other guy out front.
The Swedes were the first to use a tilted seat in the Saab Viggen. I'm not sure if the 5th Gen fighters kept the reclined seat or not.
You should get a big flat screen monitor. So that you're eyes won't be strained at reading small letters. Get a chair that you can also sleep on for a little power nap at the office.
http://ecx.images-amazon.com/images/I/41f4b8rM4KL._SS400_.jpg Nuff said.
Anyone who doesnt want to bounce on a glorified space-hopper all day is no friend of mine.
... read books like Peopleware and Slack by Tom DeMarco (and Timothy Lister on the former), so you can learn to recognize when you are working at a company that will suck your soul right out of you. Repetitive stress on the mind will turn you into a bitter, old cynic.
Cool, thanks for that. So what aircraft did you fly and for what service?
"Those who consume the bulk of goods are those who make them. We must never forget this secret of our prosperity."
The game plan I described would have been good about 15 years ago. I would probably need to rethink it with more modern weapons and cueing systems though. I flew Marine Hornets a while back and got to play with most of the other machines out there, mostly F-15s, but occasionally F-16s as well. I got out of the Marines, went to grad school and now I do other things. I would like to get back into flying sometime in the future, probably will get my sailplane license and maybe try to teach my kids how to fly when they're old enough. :-) The problem with the Marines is you get promoted and don't get to fly as much if at all. :-(
I haven't tried any of the modern simulator games. I remember playing Falcon 4.0 a while back, and the most realistic view would would track the other plane as it moved around your canopy. but I don't think you can simulate having to look over your shoulder to see someone with a flat desktop monitor.