Ergonomic fixes without OSHA intervention
By Jenny C. McCune • Bankrate.com

So your office isn't a toxic waste dump. But it can still be dangerous to your health and that of your employees.

Improper work procedures and equipment can contribute to a host of injuries, from carpal tunnel syndrome to chronic back pain. The Occupational Health and Safety Administration monitors workplace ergonomics. Here's how to create a safe office environment without getting the agency involved.

Look for the perfect fit.
Make sure office chairs fit and that your workers are properly positioned for computer work. The top of the computer screen should be at or just below eye level. The keyboard should be at elbow height. If you must raise your chair to reach the right height to view your monitor and your feet don't touch the floor, use a footrest.

Find a good chair.
Small-business owners will shell out $2,000 for a fancy computer system and peripherals but will buy a cheap chair from the Salvation Army. Don't skimp when purchasing a chair. After all, you and your staff will be spending a great deal of the workday sitting on it.

Shop around for a chair that's comfortable and fits. If you're experiencing back problems consider a chair that requires you to kneel. Sure, you'll look odd, but if your back's happy what do you care?

Another alternative: a fitness ball like you've seen at the gym. These look like beach balls, but they have tougher skin. Periodically substitute the fitness ball instead of a chair. Since you'll have to balance on the ball, you'll be strengthening your abdominal and back muscles. (Weak muscles can lead to back pain.)

Finally, encourage breaks from the chair. Standing while typing or on the phone may also help.

Pick your posture.
Practicing good posture can help alleviate problems. We don't mean ramrod straight either. Try to have a natural curve to your spine. Don't slouch. Keep your shoulders and chest open, rather than hunched.

Keying-in to the right keyboard.
If you or employees have problems with a traditional keyboard, consider buying ergonomic models, says Lisa Kanarek, home business expert and founder of HomeOfficeLife.com. Also, type lightly without pounding the keyboard.

Your elbows should form a 90-degree angle while "hanging" at the sides from the shoulders. Shoulders should be relaxed and lowered while you type. While typing, hold your wrists in a neutral position (not up, down or sideways). Wrist supports or rests can give your wrists and hands a place to rest while you're on a typing break. They can help prevent or alleviate carpal tunnel syndrome, Kanarek says.

Take breaks, lots of breaks.
One easy way to avoid problems is to take a break every 20 minutes. Also, quick stretches can ease desk discomfort. Set your computer's alarm to remind you to take a stretch break.

Don't be overly concerned when employees get up from their desks or are not focusing on monitors. Such short breaks can prevent longer employee absences to treat work-related ailments.

Nix neck aches.
Two culprits contribute to neck pain: an improperly positioned monitor and a phone handset scrunched between ear and neck. Both are easy to fix. Adjust monitor heights (top of computer screen at or just below eye level) so that your neck isn't tilted all day. Buy phone headsets for the office.

Keep your office under control.
"Avoid accidental falls by securing loose cables and turning teetering stacks of papers and magazines into neatly organized files or next week's recycling," Kanarek says.

The eyes have it.
Eyes take a lot of abuse by staring at a computer monitor all day. Eliminate this problem by buying high-quality monitors with good resolution.

Avoid the budget monitors that flicker. Use blinds and monitor shields to cut down on glare. Also, make sure lighting is sufficient not just for peering at PCs, but also for working on papers at your desk.

And don't forget those breaks.

Take venting seriously.
"Keep air vents clear of furniture, papers and boxes, and avoid placing your office in a drafty or poorly ventilated area," Kanarek says. Proper ventilation will increase productivity.

Take these steps, and you and your employees will be "sitting pretty" -- and safely.

Jenny C. McCune is a contributing editor based in Montana.

-- Posted: Jan. 25, 2002