5 Ways to Create a User-Friendly Office

Computers have changed the way everyone does business, and these days most people spend at least part of their workday in front of a computer screen. While technology has made many jobs faster and easier, our reliance on computers and being stationary in the office has become a literal pain in the neck.

Working at a computer station all day can take a serious toll on your body, leading to sore muscles and joints, headaches and overall fatigue. Fortunately, you don't have to live with physical pain and tension in the office. Stephen Smith, a physical therapist for Physiotherapy Associates in Columbia, Md., says that it is important to create a workstation that is healthy, not harmful. He often gives out the Krames Communications booklet, "Arranging Your Workstation to Fit You" to his patients to help them conquer their ergonomic problems and offers the following tips.

1. Survey Your Environment
The first step in improving your workstation is figuring out just how comfortable you really are. To do so, ask yourself the following questions:
- Are your eyes tired at the end of the day?
- Are your neck and shoulders stiff and sore?
- Do you feel pain in your back and neck while working at your computer?
- Do you feel tingling, numbness or pain in your forearms, wrists and hands?
- Does you body feel tired, achy or stiff at the end of the day?
- Are your legs stiff and cramped or swollen at the end of the day?
If you answered yes to any of the following questions, Smith says you might need to make some improvements to your workstation.

2. Adjust Your Chair
Proper adjustments to something as simple as how you are sitting can make a big difference in your overall comfort in the office. Take these steps to put your chair in proper position:
- Ensure that your lower back rests snugly against the back of your chair. If it doesn't, adjust the chair or use a small pillow or rolled-up towel to support your lower back.
- Make sure your forearms are parallel to the floor when your fingers are on your keyboard.
- Your knees should be at or below the level of your hips and your feet should rest on the floor. Give yourself 3 to 6 inches between your lap and desk or keyboard tray.

3. Reorganize Your Space
You can move the items in your workstation around to make your space easier on your body and your eyes. For example:
- Make sure the top of your computer screen is at or just below eye level.
- Place your monitor 18 to 30 inches, or about arm's length, away from your eyes.
- Adjust your keyboard so that your wrists are straight and relaxed, and use wrist rests to support your hands.
- Make sure the items in your office that you use most are within easy reach.
- Consider a headset if you are on the phone often to avoid neck and back strain.

4. Check the Lighting
The light in your office can affect the amount of strain placed on your eyes, as well as your overall productivity. Make sure your screen is free from any glare, which can make it difficult to see clearly. If you do have glare on your screen, shut your blinds while typing, adjust ceiling or desk lights, or alter the brightness settings on your computer. Adjust the "zoom" function to enlarge the document on your screen if the type appears too small.

5. Be Healthy Away From the Desk
While all of the above steps can make you more comfortable in the office, practicing healthy habits throughout your day will make the biggest difference in your life. Make sure you eat healthy meals and snacks, exercise and get enough rest before coming in to work. Treat yourself to breaks throughout the day to stretch, relax and get your blood flowing again.

Paying attention to your body in the office and following these simple steps can keep you feeling energized in the office and always ready to tackle another day!