Working at home? Improve your productivity by taking care of yourself.

Working from home can diminish your commute time and reduce stress, allowing you more quality time at home with those you love. But is sitting at your desk for long hours at a time actually GOOD for you?

Take the time to care for yourself as you care for your family. When you choose your computing work surface, implement these basic ergonomic tips.

First, the keyboard should be in a position where your arms are comfortable and not strained, with forearms horizontal to the floor. Shoulders should be relaxed and not hunched, wrists should be straight. Do not use a wrist rest while entering data, but during rest periods. Place the mouse close to the keyboard so you don't have to move all over the desktop while you work. Adjust the display so the top of your monitor is slightly below eye level. For comfortable reading, your eyes should be roughly 20-24 inches from the monitor.
Using common sense ergonomics will improve your creativity, performance, and work habits.

According to back and pain management specialists, the ideal office setup is to start with a good ergonomic chair. Adjust the chair to your body, then adjust the rest of the workspace accordingly. The weight of your legs should rest on the feet, not on the seat pan of the chair. There should be three inches between the back of your knees and the ends of your chair's seat pan. Once your chair is properly adjusted, relax your shoulders. Bend the arms 90 degrees, and wherever your hands fall is where you should place your keyboard. Your monitor should be at arm's length, with the top of the screen at eyebrow level. Writing surfaces should be 29 to 30 inches high.

Invest in a good copyholder to prevent back strain. By supporting your lower back you build a strong foundation for your neck. But leaning forward to work at your desk doesn't provide good support for your spine. That's why a tilting seat pan is crucial to an ergonomic chair; it supports your back during writing or keyboarding, otherwise the pelvis locks and compresses the disks.

What if your work environment is not ideal, and you have to make do with your desktop or table? You should still purchase a good ergonomic chair, adjusting yourself accordingly. Foot platforms support the feet and help in positioning. Adjusting the height of your chair and using a footrest transfers the weight of your body to your feet. Be sure to get a footrest that tilts or adjusts as you shift your feet during the course of the day. If you're handy with a hammer and nails, make a wooden wedge in your workshop, then paint or stain it to match your office furniture. If you work away from your home office for a considerable amount of time consider investing in a support for your back, perhaps one that is self-inflating. Or roll up a thick towel to stuff behind your lower back for lumbar support.

I'm sure you've heard many of these suggestions from your own mother: sit up straight, don't slouch, your eyes are going to stick like that! Using common sense ergonomics will improve your creativity, performance, and work habits. It's up to you to get rid of those pains-in-the-neck.

Copyright 2000, Debbie Williams

Debbie Williams is a professional organizer, syndicated columnist, and speaker with more than 15 years of administrative and training experience. She works as a freelance writer for various entrepreneurial and parenting publications and is editor and publisher of the electronic newsletter, The Organized Exchange. She is also the founder and host of the annual online organizing expo Virtually Organized. Contact her at debbie@organizedtimes.com.