Archive for the ‘Ergonomics’ Category

In praise of the RH Logic 400 Office Chair

Monday, October 3rd, 2011

It is lovely when you get something right, and it prompts this type of response.  One of our customers is so happy with her new RH Logic 400 Office Chair that she took the time to right this.

Dear Posture People Team,

Thank you so much, especially David, for your expert advice, time and patience helping me on my way to seat-based happiness.

I have only had my RH Logic 400 for four days but I can already say that it has been a life changing experience.

It has made me realize that for years I have assumed that lower back pain and tense shoulders are a fact of life after 30 and an inevitable occupational hazard of my desk based profession, and had accepted them as something I have to live with.

Not so.

Even after one day my partner commented on my upright (standing) posture. I find myself smiling, alert, skipping along the road and around the flat like a puppy and, amazingly, pain free for the first time in years. My spine is loose and bendy, no cramped up back muscles, even my perpetually stuck iliosacral joint seems to have uttered a sigh of relief and unclenched itself.

I expected to be a bit more comfortable working on a decent chair, but I didn’t expect how huge an effect it would have on my free time! I even sleep better, probably because my muscles aren’t cramped up from the days work.

There are a few points obvious to me now as to how this chair achieves such wondrous results, with me ay least.

Firstly, it adjusts so well and in all necessary directions that I can make it fit my shape exactly. That means all contact points with the chair have about even pressure, I feel like I’m floating, and the chair holds me in a good posture without me having to think about it. It’s actually quite hard to sit badly in this… Fit makes a lot of difference to comfort. Imagine you had to walk eight hours in shoes that only came in Small or Large when you, say, happen to have shoe size 6 and a half. Ouch.

Also, I feel really mobile on the chair, meaning I can move around naturally, but am always supported and guided into a good posture. I feel like I am actively “driving” the chair through the day, in control of it so to say. I adjust it all the time now depending on what I’m doing on the computer. I don’t even have to look any more, everything I want to change I can reach while sitting. More rocking for sketching, so I can lean back and forth scrutinizing, less rocking for delicate detail stuff, backrest further up for drawing, further back for watching tests, put the tilt brake on in any position, take the tilt break off and so on.

I spend more hours a day sitting in my chair than lying in my bed. That amounts to about 60% of my waking life, and I don’t regret investing in that part of my life being a relaxed and enjoyable time.

Have to also thank my brilliant bosses for paying for most of it even though I work from home. But I think it was a good investment for them too, because I have already noticed that I can concentrate a lot better and get a lot more done in a day than before.

Thanks guys,

Happy as a clam,

Jules Bartl,

Animator at 12foot6  www.12foot6.com

Thanks Jules for taking the time to email us, we’re glad you like your Rh Logic 400 chair.

‘Computer Neck’ on the rise

Thursday, September 15th, 2011

‘Computer Neck’ is a pretty much self explanatory term for the arching of the top of the neck by people who use computers extensively. It’s caused by having to crane over a keyboard and monitor and used to be an obvious characteristic of a geek. But nowadays computers are a much larger aspect of our lives and many people complain of pain in their necks and this tell-tale shape. However the computer has some new partners in crime.

iPods, iPhones and most recently iPads, as well as Blackberries, Kindles, and any other tablet, smartphone or e-reader are must have gadgets that we so often wrap ourselves around, whether we are sitting with a device in our laps, or standing on the train, head horizontal over the screen. And it’s not our fault, modern gadgets don’t invite themselves to being held up at eye level, rather we adapt to an easier position to let our arms rest. But keeping our arms rested comes at a cost to our necks. Instead of tired arms we have kinked, painful necks.

So what can you, or any of us do, to relieve this pain? You can try breaking decades of habit by lifting everything to your head, or you can work these great exercises into your daily routine, and if you’re an acute sufferer then we’d recommend professional assistance from things like the Alexander Technique, which can help release trapped muscles, a big contributor to neck pain.

Healthy Sitting – Exercises

Thursday, August 18th, 2011

Girsberger, have put together this fantastically illustrated guide to office exercises for us.

Why not give them a try!

1 – Stretching backward
Lean back, and at the same time stay in constant contact with the backrest. Stretch your arms as far upward as possible. Stay in this position for the count of two or three breaths.
2 – Shoulder circles
Straighten your spine while keeping some distance between yourself and the backrest. Draw up your shoulders. Then move them backward, then as far downward as possible, then forward and finally upward again. This circling movement can be repeated several times, and duplicated in the opposite direction. Breathe in when you draw your shoulders up; breathe out when you let them fall. Note: Slowly increase the radius of the shoulder circles. Emphasize the backward and downward movements. As an alter-native, you can stand to do this exercise.
3 – Head movements
Turn your head to the right. Turn it back to the front, and then bend it forward. Turn your head to the left.
4 – Chest stretching
Bend your head and the upper part of your back forward, draw your shoulders forward, and turn your thumbs in-ward. At the same time, breathe out. Straighten up, push your breastbone forward and upward, push your shoulders back, and turn your thumbs outward. At the same time, breathe in.
5 – Neck stretching
One arm hangs down loosely, hand towards the floor, shoul-der relaxed. The other hand holds the head and draws it gently sideways. At the same time, bend your head forward slightly. The arm on the other side pulls in the direction of the floor. Hold this stretched position for 20 to 30 seconds. Repeat the exercise 3 times on both sides.
6 – Reach for the stars
You can do this exercise sitting upright on your chair or standing. Stretch your hands toward the ceiling. Imagine reaching for the stars, and try to get taller and taller. Feel how your back stretches. Give more attention to stretching the right side, then the left side. As in all exercises, make sure your breathing is continuous and relaxed.
7 – Torso turning
Sit upright and towards the front of your chair. Put one hand on the other, and raise your elbows to the same height as your shoulders. Now slowly turn as far as you can towards one side, then turn towards the other.
8 – Pelvis tilting
This standard exercise is important for the lumbar region of the vertebral column. You sit upright on the front part of your chair. Tilt your pelvis forward and backward, allowing your buttocks to roll slowly over the seat bones. Try alternating small, light movements with larger, slower ones.

Healthy Sitting – Keep Moving!

Thursday, August 18th, 2011

Ergonomics is the laws of our working conditions

ergon (work)‏

nomos (law)‏

Or the adaptation of work conditions to human needs.

We’re quickly moving from Homo erectus to Homo sedens. Our day to day lives consist of too much sitting and too little exercise. Backache is one of the country’s biggest health issues, with 80% of the population claiming to suffer from it. Static sitting is one explanation.

Life is movement, man is made to move movement not only stimulates the metabolism but it also strengthens bones, muscles, cartilage and nerve cells. You could say “Use it, or lose it”.

Understanding the anatomy and function of the vertebral column, our spines, can help you to understand why movement, bending, stretching are all good complements to good posture in order to have a healthy spine and prevent backache.

Our spine consist of vertebrae and intervertebral discs. This structure protects our nervous system, which controls our body and helps report our sense of touch to the brain. The intevertebral discs contain no blood vessels and receive their nutrients purely via diffusion. In order to ensure the discs remain healthy and functioning properly to support our weight and protect our nervous system they must have pressure applied and released regularly. Staying still is not an option for a healthy spine.

If we stay still we suffer from muscular fatigue and muscular pain. So it is best to alternate between relaxation and tension

Your ergonomic chair is not simply there to make you comfortable. When the chair’s functions are used in the right way they are beneficial to health. Healthy sitting must be learnt.

The natural double-S shape of the vertebral column. The pelvis tilted slightly forward, the chest held upright, the neck section of the intervertebral column stretched. But most importantly remember to keep moving, do not allow any part of your spine and neck to remain static for too long, and avoid positioning your body in such a way that it applies excessive pressure on one section of your body. Leaning back isn’t prohibited!

Stay tuned for a guide to exercises you can perform at your workstation to keep your body healthy and pain free, courtesy of Girsberger.

Standing Desks – What they are and why they might just be right for you

Monday, July 18th, 2011

Here at Posture People we’re very much proponents of the ergonomic chair, it’s all about a healthy posture and exceptional comfort for us. But there are other schools of thought and among them is the increasingly popular concept of the ‘standing desk’. Some of you may already work in an office where people have taken to this practice, some of you may have never heard of it, yet others may in fact already be standing desk users. This blog piece hopes to enlighten the ignorant, inform the curious and perhaps even tell the experts something new.

Standing Desks Are Good For You

This is the crux of why people even bother with standing desk setups. We humans weren’t designed to sit around all day, and a standing posture is the task our bodies have evolved to assume. Standing keeps the back in its natural curve, to the same extent of one our lovely ergonomic office chairs. And to us posture is paramount, you need to look after your spine and standing is one of the best ways to go about it.

Sitting of course isn’t bad for you, but you do burn less calories whilst sitting than when you are standing. To be more specific you’ll burn about 1 calorie per minute when sitting, but 3 per minute when standing. Now think of that in terms of your average day at work, eight hours, nine, or more? If you were to work sitting down for eight hours you’d be burning around 480 calories, if you stood up for the duration of that time we ‘re now talking around 1440 calories being burned.

The benefits should be obvious; burning an extra 1000 calories during your working day without stepping foot into a gym or anywhere near a scrap of Lycra will have almost immediate effects.

Setting Up Your Standing Desk Correctly

In order to reap the most of your standing desks bounties you have to ensure everything is laid out perfectly. Just like we recommend with sitting workstations: aim to have your eyeline meeting the top of your monitor. Then keep your arms at right angles with the surface of your desk. After this we’re into the unknown territory of standing desk specific advice.

  • Wear comfortable footwear; something you can stay in for hours at a time like trainers, not shoes
  • Use a footrest; it may seem counter intuitive when standing but having something to rest one leg on and shift your weight around can keep you a lot more comfortable
  • Keep your chair handy; there will be times when you need a rest or simply can’t stand all day

What Do I Need?

Creating a standing desk set up does require a little more thought than just deciding to stand at work one day. First of all you need your desk to be considerably taller. Some desks can be adjusted to reach the height required, and there are even fantastic electric height adjustable desks that make switching between a sitting and a standing desk even easier.

Then there are a few extra options to consider. A lot of standing desks have issues with computer cabling, not just keeping them tidy across the new extra distance they have to travel but also issues because the cables won’t stretch far enough. A common solution is to have the computer slung under the desk in a special mount, which many desking ranges already accommodate as an optional extra.

Footrests, or foot bars. Standing can get tiring very quickly but simply being able to shift your weight from leg to leg with the help of a footrest.

You may even want to consider a relief chair or stool. Of particular note we’ve just taken stock of an ideal stool here at Posture People, the Sway.

New to the Site: Ergonomic Cafe Product Range

Monday, June 13th, 2011

The Ergonomic Cafe are a British company who have been making ingeniously designed document holders, writing slopes and laptop stands for a while now. Some of you may even have already ordered one of their great products from us in the form of the Posture Pouch, which has been on our site for a while.

The Posture Pouch

Now we have all of their products on our site, many of which have been recently updated.

The range shares a common design theme of clean lines and clever innovations to unlock extra functionality.

Take the Posture Pouch for instance, it’s both a laptop pouch and a stand, giving you both protection for your machine and a highly adjustable way of raising your laptop’s screen to the right level. The Ergonomic Cafe also offer two more similar products, the Smart Sleeve and the Smart Shell.

The Smart Sleeve and the Smart Shell

Also among the new additions to our site we have the remarkable U Top, an ultra-thin, ultra-light laptop stand. There are a few highly collapsible stands on the market now, but this one packs flat and will fit in alongside your laptop when being transported.

The U Top

The writing slopes from Ergonomic Cafe come in a wide selection of different sizes and have lots of features. The U Slope and the lighter U Slope Pro are raised copy holders that help to keep work in front of you and avoid any nasty twisting to read documents and make it easy to make notes.  They also have enough space underneath to house a keyboard. The same features are shared by the U Slope Mini, in a smaller frame, yet still with enough space for a small keyboard.

The U Slope Pro, the U slope and the U Slope Mini

One final mention is the U Turn, which is another document holder that flips over to become a book holder.

The U Turn

The Ergonomic Cafe are also such a wonderful bunch that they have instructional videos for their products on Youtube, and we’ve embedded them within our descriptions of the products, so you can see their features in action if you click on any of the links above.

The Lego Office

Monday, March 7th, 2011

When I was a child, I talked Lego, I thought Lego, I reasoned Lego. When I became a man, I put Lego behind me.

Until now!

The other day I saw a Lego boardroom table and discovered that there are others out there who still share a very current love for Lego (not just a desire to give their kids Lego). It inspired me to track down more of these wonderful hybrids of furniture, technology, design and Lego. And so I have compiled what I have found.

It began here:

Lego Boardroom Table

Image courtesy of design-milk.com

abgc Design made this 22,742 piece boardroom table for a Dublin-based advertising agency called Boys and Girls and it truly is a masterpiece. It has a 136mm grommet (big hole in the middle for cables), the company’s name in white Lego pieces and a 10mm glass sheet over the top. It’s wonderful, but it strikes me as merely an addition to what should be an already Lego-ful office workspace. We should be starting from the top!

Lego CEO Table

Image courtesy of gadgetroad.com

This time we have something a whole lot more sophisticated but still with that Lego look and call back to the days of our childhoods. It’s also, unfortunately, not actually made of Lego pieces. It is instead made of Beech, MDF and black enamel paint. But still it has the Lego piece detail, and yet a refined air that manages to make it quite intimidating and likely to fit in a CEO’s office.

Lego chair

Naturally the next step, but I admit I have failed here, at least for now. What I have is more like a deck chair:

Image courtesy of droog.com (Where you can buy one!)

It has some style, but doesn’t quite fit with the CEO table. And it’s hardly going to be comfortable, let alone ergonomic. But comfort is not the point so in my imaginary Lego office that I’m trying to construct I’ll forge on ahead. And this next item is going to easily beat the chair in terms of pain.

Lego Keyboard

Image courtesy of imjustthatcool.blogspot.com

Over at imjustthatcool’s blog is a greatly useful DIY guide to building your own Lego keyboard out of an old keyboard, simply by replacing the buttons with blocks. The simple colour coding makes it not only comfortable but also kind of usable as an actual keyboard. If you can touch type, or pain type as might be more suitable, then not having symbols on these keys won’t be a concern.

And naturally we’ll need a mouse:

Lego Mouse

Image courtesy of qatarliving.com

This is probably my favourite of all the Lego-inspired office designs. It’s a working mouse and it looks mighty fine.

Lego Monitor

Throw in this monitor and we’re probably done for all the essentials.

Image courtesy of qatarliving.com

I’ll keep looking, but here’s the bare necessities, hope you’ve all enjoyed seeing these marvellous designs as much as I did finding them.

Reducing the cost of work related sickness

Saturday, February 19th, 2011

According to the latest report by the Chartered Society of Physiotherapists (CSP), the health of the nation could be dramatically improved if methods of Musculo Skeletal Disorder (MSD; injuries affecting posture) prevention, such as physiotherapy and ergonomic equipment were provided by employers.

This would also go a long way to reduce costs within the health service, within companies and payouts from benefits schemes. This compliments a report by the Health and Safety Executive (HSE)which found many of the same conclusions.

Issues highlighted by the report are the estimated £7.4 billion being lost by companies due to employee absences due to ill health, of which a third is related to MSDs. This is a fact that is constantly being investigated and a new figure is estimated periodically. But the report then goes on to mention a less obvious figure; £15 billion in estimated losses due to employees turning up to work with health problems. The report claims that many employees will prefer to go to work with problems affecting their health rather than take days off, because they fear for their jobs or because of other reasons.

Using the Health and Safety Executive’s statistical data the CSP found that 538,000 people in Great Britain suffer from MSDs. The CSP report suggests that providing physiotherapist based care and ergonomically designed equipment for these people will prevent further absences and return employees to health more quickly.

Included within the report were testimonials by companies who had seen returns on the use of preventative measures:

  • Anglian Water saw returns of £3 for every £1 they spent
  • York Hospitals NHS foundation Trust saw returns of £2 for every £1
  • Royal Mail saw returns of £5 for every £1
  • A PriceWaterhouseCoopers call centre saw an even more impressive £34 to £1 return on investment

The bottom line of the report is that a significant proportion of the country’s workforce suffer from MSDs and this costs the British economy tens of billions of pounds. Physiotherapy is the first port of call for treatment of MSDs, but complimentary to physiotherapy is ergonomic office equipment, which if prescribed early enough can even prevent MSDs ever appearing.

Posture People are here to help with every aspect of the ergonomic office.

From ergonomic chairs for lower back pain, the most common MSD, ergonomic mice and keyboards for RSI, all the way to simple DSE assessments (required by the government for all UK employers) there are many cost effective ways of improving the health of your employees.

One way to start with preventative measures is to read our guide to healthy workstations.

Gamers and Ergonomic Mice

Saturday, February 5th, 2011

PC Gamer is a broad term; encompassing vast age ranges, radically different styles of play and polar opposite genres. But one thing they all have in common is: a mouse.

Everyone needs a mouse to play, sure there are a few niche flash games out there that let you play with just a keyboard (Bomberman anyone?), but you had to use your mouse to open the game. They are an integral part of computer use and by extension PC gaming.

Normal computer use doesn’t ask much of a mouse, simply for it to not break and to be comfortable. Ergonomic mice, more often than not, are of a high enough quality to last a very long time and are the extremely comfortable, making them good for home use, great for office use, and they should be perfect for gaming. When looking for a mouse, I, and other gamers, will look for certain general features;

  • Speed and Accuracy,
  • Feel,
  • Comfort.

Speed and Accuracy

A mouse too slow and you’re shot dead, a mouse too fast and you’ve over twitched and missed your shot. This is all related to the DPI (Dots Per Inch) sensitivity of a mouse (although DPI is a misnomer, the more accurate term being CPI, Counts Per Inch). The higher the DPI the faster the cursor will move across your screen. Professionals working with CAD programs, 3D modelling programs or picture editing suites will often prefer a low DPI to perform fine movements. Whereas professional gamers will often prefer a high DPI to perform quick movements in games, especially twitch reactions in FPS (First Person Shooter) games.

Previously mouse DPI could be artificially altered by software which would divide or multiply the sensitivity of movement, which could produce inaccuracy when stretched too far. Today good quality mice come with manual DPI buttons as standard. This new feature is because of the innovation of optical and laser mice which can read movements much more precisely than a ball mouse ever could. The button allows for switching though two or more sensitivities.

Feel

Feel is something you often can’t tell from looking at a picture. However many mice are designed purely to be aesthetically pleasing, and it can be best to disregard these mice as soon as you see them, unless of course you specifically want a piece of eye candy to make friends and colleagues jealous.

Feel is primarily concerned with weight and the ease of a click or scroll. Too heavy and the mouse feels sluggish, too light and the cursor may jump around when you don’t want it to. If the buttons are too soft you can click at the worst of times, causing friendly fire accidents, moving your troops into the line of fire, selling your star player and so on. Scroll wheel clicking tends to be the worst culprit, if you’ve customised this extra button to do something like perform a melee attack or taunt an opponent then having it not respond or scrolling instead can cause embarrassing repercussions.

Comfort

Comfort leads on from feel, but whereas feel relates to the click and movement of the mouse, comfort is how well your hand fits onto your mouse and so is almost universal and can only be gauged truly through prolonged use. In the workplace today many employees sitting at their computers all day are turning to ergonomic mice because of their inherent health benefits. And the manufacturers of ergonomic mice target these people appropriately, in fact the increasing prevalence of RSI in the workplace is the reason for the existence of many ergonomic products.

Gamers are at their computers far more than others, especially if they then have to work at one too! Moreover their gaming activities can often force them to be at their computers for more than an hour without pause for a break. Hourly breaks are advised by Health and Safety in the workplace.

Image courtesy of Kiberpipa

In a perfect world everyone would have an ergonomic mouse, however due to a mix of high cost and a lack of awareness they remain a specialist product for those who need them. The occasional laptop user makes do with the trackpad, the occasional desktop user uses the mouse his PC came with. The office worker may have an ergonomic mouse, as more and more are these days. The gamer may quite possibly spend the longest amount of time actually looking for the perfect mouse, and will certainly go through mice faster than any other user. However they tend not to look at ergonomic mice, and certainly, they should.

Gamers pay through the nose for gaming mice; high quality builds that look snazzy. But ultimately gaming mice simply sell off cheap gimmicks not actual helpful features that make gaming any easier. When you compare the price of the most popular ‘gaming mice’ to ‘ergonomic mice’ you see either similar prices or the ergonomic mice coming in cheaper than the gaming mice. The difference in features is very slight, ergonomic mice are of a high quality, usually have at least 3 DPI settings and most importantly have been specifically designed to be comfortable and reduce the risk of RSI.

Gaming mice will often claim to be ergonomic, but often the designers use the term ‘ergonomic’ rather loosely, extending it to any shape that a hand can fit round. Looking at the range of gaming mice that include the term ‘ergonomic’ in their description you’ll see that they look exactly the same as a non-ergonomic mouse. ‘Ergonomic’ is used as a buzz word for smooth lines and attractive curves and little else.

An ergonomic mouse, like the Airobic and Evoluent, are easily identifiable as ergonomic because of their handshake grip. Your hand assumes a natural side-on position when using the mouse, this means your wrist is not twisted allowing the muscles that control the fine movements within your hand that run through your wrist to be more relaxed during use. This simple innovation reduces the small but persistent amounts of stress in your arm and hand that can build up into discomfort and even serious cases of RSI in the long term.

There seems to be a mismatch in the market. People who work all day at their computers are using ergonomic mice, and people, who may again work all day at computers, and then play on their computers in their spare time are using gaming mice. The problem being that gaming mice don’t offer the level of wrist support that truly ergonomic mice do, and gamers are the people who need that support the most. If you’re lucky enough to have come across ergonomic mice in the workplace and have taken to using that mouse in gaming then great, but if you’ve never seen or heard of an ergonomic mouse, especially if you’re a younger gamer then it really is worth looking up.

Posture People’s Guide to Healthy Workstations

Wednesday, January 5th, 2011

We are often asked our advice on how to improve people’s workstations.  So we’ve put all our top tips in how to improve your workstation

How to safeguard your eyes

  • Keep your monitor at about an arm’s length
  • Reduce monitor brightness till comfortable
  • When sitting, avoid facing a window or bright light
  • Invest in a desk lamp if your workstation is poorly lit
  • Make sure that all windows have blinds that block light
  • If working from copy, place a copy-holder on the side of your dominant eye.*(see below on how to work out your dominant eye). Or, even better, use an in-line copy holder

Be kind to your Head, Neck and Shoulders

  • Make sure the monitor is at the correct height (the toolbars at the top of the screen should be at eye level)
  • Find the correct height for your desk, by sitting with your feet flat on the floor then hold your arms at a relaxed 90° angle. Measure the space between the floor and your hands – and this is the best desk height for you
  • If your job involves working with documents, invest in a copy holder. If your work involves a lot of writing, think about a writing slope. Both products mean that you don’t have to drop your head and neck to work

Minimise your risk of getting backache

  • Help improve your posture by selecting the correct seat height. To find your optimal seat height, sit with your feet flat on the floor and raise your chair as high as possible (but keeping your feet flat on the floor)
  • When you’ve found your optimum seat height, if your elbows are below your wrists when using the keyboard, then your sitting position is to low. You can solve this by raising your chair, so that your elbows and wrists are level and support your feet on a footstool
  • If your optimum seat height means you can’t get your legs under your desk, either raise your desk or invest in a height adjustable workstation
  • It is obvious but avoid sitting in the same position for long periods, so take regular breaks

Ouch! My wrists, forearms and hands hurt

  • Avoid bending hands up at the wrist when typing (wrists should remain at a similar height to the keyboard or mouse)
  • Forearms should be parallel to the floor
  • Invest in an ergonomic mouse, which can help alleviate some of the wrist pain associated with RSI

Don’t forget your legs and feet

  • Enhance circulation in legs by using an office chair which uses a free floating mechanism – this keeps you moving whilst you are sitting
  • Make sure there are no obstructions under the desk area
  • Remember to adopt a good sitting posture (feet flat on the floor or footrest, and hips slightly above your knees)
  • Ensure there is adequate space from back of the knee to seat on the office chair (minimum of 50mm or roughly two or three fingers width)

How to determine your dominant eye*

  • Create a circle with your fingers and hold at arms length in front of you
  • With both eyes focused look through the hole keeping a distant object focused in the centre. Close one eye. Repeat using the other eye
  • The eye that keeps the object in the centre is your dominant eye

Click on the link below if you’d like this information in a PDF format (handy to send on to your friends).

How to improve your workstation