What’s Your Work Position?

In recent years, repeated trauma disorders accounted for 62 per cent of nonfatal occupational illness cases reported.—U.S. Bureau of Labour Statistics.

Ergonomics focuses on ensuring the proper fit and interaction among the user, their equipment and their work environment.

It’s critical you take any ergonomically related health issues seriously and address them immediately.

Our human physiology body did not evolve over the eons to enable us to sit down for hours upon end.

It’s late in the afternoon. You’re sitting at your workstation or in your office, as you have been for the past six to eight to ten or more hours … perhaps interrupted by sitting down at an hour-long board (or “bored”) meeting or two during the day.  Maybe you were lucky enough to go eat lunch at a nearby restaurant, versus hastily wolfing down something you brought from home while still working at your PC with one hand, while quickly eating your lunch with the other.

So now it’s late afternoon—or, as is often the case with dedicated entrepreneurs—mid to late evening. Your blood-shot eyes have been transfixed on your monitor for hours on end, straining to read salient articles, reports, write a compelling marketing piece, type precise html codes, generate reports, analyse P&L statements.  Even if you’re fortunate to work on some creative animation or a groovy music project, the neuromuscular reality is the same. That is: your physical posture has remained essentially static (in potentially harmful positions) for hours on end. You’ve an obnoxious headache from tensing the muscles in your forehead; the back of your neck hurts because you’ve been pushing it forward to see the monitor better; your shoulders are tight because you’ve held them scrunched up for hours; and your hands, wrists and forearms are numb because you’ve been resting too much of your upper bodyweight on them. There’s a painful tingling in the undersides of your wrist and hand, especially the one that’s been controlling your mouse or trackball. And your lower back has been kvetching at you like some type of crotchety old hag for hours on end. Can you even feel the bottom of your feet? Or have they gone totally numb?  When’s the last time you stood up to move your body or to refresh the neurons in your overworked brain?

Oh sure. You may have heard it’s important to get up from your desk and stretch and move around for a couple of minutes each hour, but you can’t … because those all-important deadlines are screaming at you from your ever-increasing “Action Item” list. (Or worse, your supervisor, boss or perhaps an irate or overzealous client is doing the demanding in real-time.)

Sound as obnoxiously familiar as the same old Top 40 hits that most commercial radio stations play day in and day out?  Welcome, dear Ms. or Mr. Employed, to the modern office environment. The undeniable fact is the office-oriented workplace has and will continue to change rapidly, especially as new IT developments and devices are utilised, which can make our jobs easier, but that also present new, health-related problems for owners, managers and employees. Sometimes convenience comes at a cost.

Consider this: In recent years, repeated trauma disorders accounted for 62 per cent of nonfatal occupational illness cases reported (according to the U.S. Bureau of Labour Statistics). Commonly known as Repetitive Motion Injuries (RMI), these consist of sprains, strains, tendonitis, low back pain, headaches, eyestrain, and Carpal Tunnel Syndrome, just to name a few. While some of these maladies may seem relatively minor, a pain in the neck at the least, they can, in fact, become highly incapacitating.  For example, despite trying all over-the-counter remedies, wrist braces, massage and other non-invasive solutions overtime, an employee requiring (especially surgical treatment) for Carpal Tunnel Syndrome can miss almost a month’s worth of work in recuperation and rehabilitation. If you work in a small office, where your essential tasks and skills are non-duplicable, the adverse affects on your employer—not to mention your paycheck or, even worse, your chances of retaining your job—can be questionable. If you’re the sole proprietor (and especially if you’re the only employer/employee) and you have no other means of support or any disability insurance, the results can be catastrophic.

Pain is your body’s way of telling you something is wrong and it should not be ignored. If detected—

and corrected—early enough, the majority of cases involving short-term injury usually don’t result in permanent disability. So it’s critical you take any ergonomically related health issues seriously and address them immediately. Your health, the health of your employees, their morale, and your firm’s productivity and profits depend upon it.

Ergo … What?!

A person’s ability to do his or her job well is directly affected by that individual’s physical comfort at work, even when sitting in front of a computer or at a desk for hours and hours. Ergonomics is the research and consequential design of equipment, devices and environments that naturally complement the human body, and its applied kinesiology (the scientific study of human movement). In practice, ergonomics in the workplace assures that employees have access to the proper work tools, and user-friendly work environments needed for optimal performance throughout their work day. Ergonomics focuses on ensuring the proper fit and interaction among the user, their equipment and their work environment.

Warm Up for Work

Perhaps you thought that warming up and stretching was only important before working out. For many jobs, it should be a part of the daily work routine. Not only before you begin, but periodically throughout the workday. Stretching and maintaining flexibility are essential to preventing repetitive motion injuries. Remember to warm up your soft tissues (muscles, tendons, and ligaments) to prepare them for work. Yes, even if your predominant physical activity is typing on a keyboard all day, you should still gently warm-up your fingers, hands, wrists and forearms before you spend endless hours doing “The Qwertyuiop Hand Dance” (typing, that is). And remember to take periodic breaks (some say once an hour) to stretch not only those specific tissues, but your entire body—your neck, back/core, shoulders, legs (and brain) as well.

Below is a detailed diagram of an ergonomically designed workstation, along with the correct posture you should be sitting in while working.

{Will, we need to find a photo or diagram that shows a worker at a properly ergonomically designed, workstation, sitting properly, ideally with descriptions. See the diagram below; this is from Wikipedia, although I don’t want to use this one.}

Holistic Pathway to Recovery

One’s overall health also plays a role in ergonomics-related injuries. The better condition your body is in, the lower its risk of injury—and the faster it can heal itself, should you suffer any type of RMI. In this regard, repetitive motion injuries are no exception. Drinking excessive quantities of alcohol, caffeine, sugar/artificial sweetener-laden beverages; smoking and being overweight will only challenge and impede your body’s ability to heal itself while you’re trying to recover. In contrast, eating healthfully, being sufficiently hydrated (with filtered water, preferably) getting enough rest and, of course, exercising regularly will also hasten your recovery time. Which, dear reader, brings us to …

Remember Your Most Important Muscle

A landmark study of 30,000 people in 52 countries that was published in the U.S. National Library of Medicine/ National Institutes of Health ascertained that specific lifestyle factors, that is to say, activities or choices made under our own volition, can account for more than 90 per centy of being at risk of a heart attack. Of course, the study looked at known risk cardiovascular risk factors such as smoking, alcohol consumption, metabolic measurements such as fat-to-lean muscle ratio, diet, stress, amount/type of regular exercise, etc.  But guess what?

Sitting too long with your derrière plumbed down at your workstation—toiling away at the office for extended hours and then, when you get home, chilling out on your sofa to watch TV or movie, or jumping on to your home PC, exacerbated the situation several-fold. According to a 2011 study published in the Journal of the American College of Cardiology, researchers discovered that people who spent four or more hours a day watching “screen-based entertainment” (i.e., TV, computers, thumbing away on their smart devices, etc.,) or even reading an engaging book—especially after being sedentary at work all day—had double the risk of a major cardiac event that could result in hospitalisation, death or both, in comparison to those who limited their volitional sedentary activities to less than two hours a day.

Most of us in the Information Age spend an average of 8 to 12 hours in front of our work computers or desks (or sitting in classrooms all day). Then we may spend as much as an hour driving home sitting in rush-hour traffic. Afterwards, we sit down for dinner. Exhausted, perhaps we plop down on the couch, and spend the next several hours watching our favourite TV shows or a couple of movies. Or maybe you sit down at your home office, messing about on your home PC (or sitting on the couch with your tablet or other smart device).  Especially nowadays, you may spend hours chatting with your Facebook friends, surfing the web, watching YouTube videos, messing about on your Kindle or iPad, playing the newest video game, etc.).

All that sitting is, well … let’s just say the odds against your one-and-only ticker, (i.e., your heart) aren’t so great. Contrariwise, in fact: several studies conducted across a broad range of adults in various countries found that those who spent the most amount of leisure-time hours sitting down, engaged in screen-based entertainment, had a 48 per cent higher risk of dying prematurely, even if they also exercised several days during the week.  Recent research conducted in several countries now suggests that too much sitting can be just as bad for your heart as smoking. The reason? When you’re sitting down for hours on end (pun intended), most of your body’s muscles aren’t contracting, except perhaps in your hands and fingers. However, your larger muscles, such as the quadriceps and hamstrings in your legs (thigh muscles); or your latissimus dorsi (large muscles on the sides of your body), and the hundreds of other muscles in your body remain mostly stationary. Because those major muscles aren’t moving, your metabolism slows down substantially—no matter how many caffeine-infused drinks you’ve consumed. This, in turn, can have severe negative ramifications, increasing your chances of developing coronary artery or heart disease, becoming diabetic, hypertension, gaining excess weight, etc. [Editor’s Note: I know this to be personally true. Due to many of the factors cited above (in addition to later learning that the paternal side of my family had a history of heart disease), on 7/11/12, I had quadruple coronary artery bypass surgery. This, despite the fact I strive to exercise regularly (but had recently thwarted by a heavy work schedule and other prohibitive factors), eat nutritiously, drink lots of water, don’t smoke, and strive embrace a healthy lifestyle, etc. You can imagine my surprise …]

The irreconcilable fact: Our human physiology body did not evolve over the eons to enable us to sit down for hours upon hours, mostly being statue-still with nominal muscular movement at a desk. Or, when we’re off work, lazing about on the couch all day. Why do you think our bodies have 640 muscles? Certainly not to be glued to a desk, fixedly staring at single spot (i.e., the monitor or a TV screen). When we die, our bodies stiffen up like an immovable plank of wood (Latin: rigor—“stiffness”; mortis—“of death”).  When we’re alive, we are meant to move. Frequently at that, as scientific research is learning.

Perhaps some perceptive words of advice can be gleaned from the lyrics from the mega-hit song by Yes, “Owner of a Lonely Heart”:

Move yourself, you always live your life, never thinking about the future;
Prove yourself, you are the moves you make, take your chances win or loser.”

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252 Comments

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  55. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  56. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  57. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  58. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  59. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  60. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  61. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  62. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  63. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  64. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  65. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  66. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  67. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  68. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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