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How to Adjust Office Chairs
If you work in an office than chances are you have spent some time sitting in an uncomfortable office chair. Having an office chair properly adjusted can be the difference between chronic back pain and a comfortable working environment.
Step1
Place yourself in the chair with your back fully against the backrest of the chair.
Step2
Position your feet flat on the floor with your legs as close to a 90 degree angle from the seat of the chair as possible.
Step3
Adjust the height of the chair using the lever located under the seat so that your feet are comfortably positioned on the floor and that your back remains flush against the back of the chair.
Step4
Lock the position in place by pulling out on the lever located under the seat. This will keep the chair from readjusting each time to get up or sit down.
| You should be able to sit comfortably in the chair, using as much of the chair back as possible for support. The lumbar support should fit comfortably into the curve of your lower back, and your feet should be flat on the ground (use a footrest if necessary). The seat pan (i.e. the part on which you sit) should be an appropriate size that allows at least one inch between your legs and either side of the chair, and supports your legs without applying pressure to the back of your knees. |
| 1. Adjust the Chair Height Start with your seat at the highest setting and then adjust downward until your legs and feet feel comfortable, and the back of your knees is at an open angle (90Ì or slightly greater, and not compressed). |
| 2. Sit Back in the Chair Adjust the height and/or depth of the lumbar support to provide comfortable lower back support. |
| 3 . Adjust the Recline If the chair has a recline lock, set this at a comfortable position. Remember to unlock this periodically; this will allow the backrest to move with your back as you change posture. It's generally better to be slightly reclined, as this helps relieve tension from your lower back. If the chair allows you to, adjust the tilt tension as you move back and forth so that the chair provides consistent support. |
| 4. Adjust the Seat Pan When sitting back, make any adjustments to the seat pan (e.g., seat pan tilt) to reach a comfortable position. The seat pan should extend about an inch on both sides of your legs, and should not apply pressure to the back of your knees. |
| 5. Adjust the Armrest If possible; adjust the height, width, and position of your armrests to one most comfortable for how you work. Keep in mind that armrests will be used only between typing sessions, not while typing or using your mouse. Consider lowering or swinging the armrests out of the way when not in use so as to not inhibit your movement. |
6. Clear Obstacles
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If you can't donate your old computer, or if it's broken beyond repair, recycle it. Today there are numerous recycling options for old computers. However, not all the computer equipment returned for recycling ends up at an appropriately managed facility. Here are some tips on choosing a responsible recycler.Computer recycling resources:
| • Local community programs. Some municipalities offer recycling programs that accept electronic waste. To find out whether a program exists in your community, you can contact your local waste management agency. • Manufacturer programs. You may find that the company you buy your next computer from will take the old one off your hands, either for free or at a nominal cost. Some companies also provide discounts on new equipment for customers who send the old gear back for recycling. Major manufacturers with recycling services include Apple, Dell, HP, and Gateway. • Retailer programs. Some retailers accept used computer equipment for recycling. For example, Staples now accepts all used computers at any time for a fee of $10. Other retailers like Best Buy and Office Depot sponsor free, limited-time, in-store collection events. • Consider a private recycling firm. You can also take your electronic waste directly to a private recycling company. Be sure to contact the recycler, or check for details on its Web site, to find out if it accepts the type of computer you plan to recycle. |
Many generally accepted guidelines for posture and furniture at computer workstations are, in reality, myths. If rigidly followed, these misconceptions can lead to uncomfortable and costly mistakes. Some of these myths include: Correct posture at the computer eliminates discomfort and possible injury. "Picture-perfect" posture can be extremely fatiguing. When sitting, the full force of gravity is carried by the upper body and can lead to fatigue, muscle strain, or joint pain. The best posture is dynamic in nature. Change your position frequently, alternating sitting and standing. Computer operators should sit upright at the computer. If given a choice, four out of five workers prefer to sit slightly reclined. A reclined posture is easier to maintain than sitting erect. Sitting slightly reclined also reduces pressure on the discs in your lower back. Height adjustable chairs enable you to work at any height table. In some situations, chair height adjustments won't result in safe work postures at a desk or table. If the table top is too low, lowering the chair can result in an awkward position that places extra pressure on your legs and back. A better alternative would be to raise the desk on blocks. Petite workers can have difficulty working at a standard or high desktop. If the chair is elevated to work comfortably, feet can dangle above the floor. Footrests can provide foot support in this situation, but may not accommodate all positions a worker might need to reach equipment or complete all work tasks. The best solution is to lower the desk or change the work task to eliminate the need for forward reaching. Ergonomic chairs are designed to fit all users. Everyone is shaped differently. Women generally have larger hips than men and need a chair with a higher lumbar back support and a wider seat area. Men frequently have longer legs and need a deeper seat area. When selecting a chair, consider your individual needs. Adjustable work stations are the best office furniture. Most work stations require adjusting work surfaces manually which is often inconvenient and time-consuming. A better solution is to place keyboards and monitors on flexible, counter-balanced arms that can be adjusted to accommodate a variety of workers and work postures. Don't be hurt by workstation myths. Make sure your furniture and chair are adequate for your needs and use good work habits. Change postures and take frequent short breaks throughout the day. |
Why Recycle at the Office?
Save Resources
The average office worker throws away four pounds of high-grade recyclable paper every week. Recycling one ton of paper saves the equivalent of 17 trees, 380 gallons of oil and 7,000 gallons of water.
Extend the Life of the Landfill
Landfills are very expensive to build and maintain. One ton of paper occupies 3.3 CUBIC YARDS of landfill space.
Reduce Waste Disposal Costs for your Business
The less hauled off, the more you save. The more you recycle, the less your company pays for waste disposal. Balance recycling costs by paying less for disposal.
Potential Funds from the Sale of Recyclable Materials
Shop for the best bid for your recyclables. Prices fluctuate with the market.
Show your Company Cares for the Environment
You can make a difference and others will notice.
Buy Recycled Products!
Paper
Letterhead, copy paper, corrugated, newsprint, fax paper, file folders, legal pads, envelopes, adding machine tape, food service products, tissue products
Plastic
Garbage bags, carpet, brooms, containers, lumber and wall partitions
Rubber
Retread tires, floor tiles and floor mats
Motor Oil
Pallets
How to Start Recycling In Your Office?
Obtain the support of management
Select a coordinator to plan and implement the program
Determine participants and types of waste to be recycled
Discussthe program with local recycling companies. One option is to use drop-off and buy-back services. Another option is to arrange an in-house recycling program with a local recycle company. Shop around for a recycling service that will accommodate your company. Also, look in your yellow pages under Recycling Centers for others who offer recycling services.
Develop an efficient collection system with your chosen hauler
Educate participants. Distribute clear and easy-to-follow guidelines on what can and cannot be recycled
Publicize the program's success. Target proceeds from the sale of recyclables to employee incentives
Purchase items that are recyclable and that have a recycled material content. Try not to buy disposables.
Who doesn't want a greener office? You spend so much time and effort in reducing your own carbon footprint that it's only logical to turn your attentions to the next place you spend so much of your life.
The biggest impact working from home can have is on transportation. The average commute to work in the U.S. is 12 miles, and each gallon of gas burned emits 25.3 pounds of carbon dioxide (CO2). For an efficient car, which might average 25 miles per gallon, this would add up to 25 pounds for a round-trip commute. For a guzzler, you could be spewing 50 pounds per day. If you eliminated one trip per week, you'd save between 1,316 and 2,600 pounds per year-multiply that by the number of people in your company, and the overall emissions reduction could be huge.
When you start looking at the energy savings in office buildings, the numbers get less impressive, but depending on how often you work from home, the figures can really add up. The Consumer Electronics Association (CEA) commissioned a study in 2007 on the energy-savings associated with telecommuting, and they found that a single telecommuter could reduce overall energy consumption by 16 kilowatt-hours (kWh) every day he or she works from home. Likewise, another 2002 report by the World Wildlife Fund found that telecommuters could save about 3,000 kWh per person per year, if companies were able to shrink their office space to accommodate a smaller in-house staff.
And it probably goes without saying that telecommuting isn't bad for your wallet either: The CEA study calculated that telecommuters could save an average of 1.4 gallons of gas every day. With gas prices shooting above $4 a gallon now, that's almost $6 a day, cash in hand.
Okay, so you've decided to relocate your office from the kitchen table to another area of the house. You're going to clean out the small, unused den in your home (or an unused corner of the den, anyway). Once you have the location squared away, a slew of other considerations arise. Here are the most importantones:
| Follow these ergonomic tips to avoid work-related pain. |
Did you know your office can be hazardous to your health? While sitting at a desk staring at a computer for eight hours straight may not be as dangerous as, say, cleaning up toxic waste, a poorly designed office space can still leave you hurting at the end of the day. And, in addition to the pain, computer-related injuries can seriously decrease your productivity at a critical time in the development of your business.
The four most common office-related injuries, their causes and what you can do to prevent them.
Eye, eye: Eyestrain symptoms include burning, tightness, sharp pains, watering, blurring, headaches and even double vision. There are many causes, including the flickering of old or dying CRT (cathode-ray tube) monitors and older, single-tube fluorescent lights, as well as reflected glare from computer screens. But most eyestrain comes from focusing closely on CRT screens or printed materials for long periods of time. To give your eyes a rest, following the "20/20 rule"--every 20 minutes, look 20 feet away for 20 seconds.
Pain in the neck: The muscles in your upper back and neck can handle looking down for long periods of time, but eventually, your muscles have to work harder and harder to hold your head up. At some point, just looking straight ahead from a seated position can cause neck pain. If you're having neck pain, try lowering your monitor; you should be looking slightly downward.
Talk back: Contrary to what ergonomic chair makers say, it's not where you sit but for how long that causes back pain. Sitting puts your hips at a right angle, which can stretch muscles and ligaments in the back, preventing back pain doesn't require a fancy exercise regimen. Simply get up and move around frequently.
Wristy business:Painful, tingling, numb or cold hands could be warning signs of carpal tunnel syndrome (CTS), which occurs when swollen tissue in the wrist pinches nerves. In an office setting, CTS is usually caused by too much typing, mousing or handwriting without a break, nerves can also become inflamed by habitually resting your wrist on something hard or sharp--even the edge of a foam mouse pad. The key to CTS prevention is awareness: Take frequent breaks, and consult with a health professional if you show any CTS symptoms. Ergonomic mice and keyboards that encourage natural typing and clicking positions can also help.
Transitioning from corporate office to home office is not as tough as you may think. While each home-based business has different needs, every home office must provide the same basic functionality: · A clean, well-lighted place for the owner to run the business free from noise and distractions · A place to sit down and work (desk, chair, lamp) · A place to store information about your customers (computer, filing cabinet, electronic organizer or database) · A way to communicate with your customers quickly and efficiently (phone, fax machine/software, Internet connection) Since most home-based businesses are service businesses, not retailers, manufacturers or wholesalers, it's rarely necessary for a home office to be large enough to store inventory or component parts. And since most home-based business owners travel to their clients' offices for meetings, you probably won't need a conference room, a white board or a projector. |
| Maximize your home-office space. |
Is your office spilling out of the bedroom into the hall? Whether or not you're lucky enough to have an entire room in your home dedicated to your business, be sure you're making efficient use of the space you have.
· Design your workspace with you in the center. You should be able to perform multiple tasks within reasonable reach.
· Keep a small amount of supplies close at hand. Store the rest out of the way.
· Force yourself to stay organized. Whether you use cardboard boxes or file cabinets, take the time at least once a week to put everything in its place.
· To cut down on excess paper, scan and file documents on your computer. Be sure to make a backup copy on disk, and then get rid of the original paper version.
· Look up. Shelves that reach the ceiling can help compensate for lack of floor space.
· If you need bookshelves, make them only as deep as necessary. Unless you store a lot of three-ring binders or other large books, a depth of eight inches should work. This will leave more floor space.
· Use the tops of filing cabinets to hold peripherals such as printers and scanners. Don't allow piles of papers to collect on these otherwise useful surfaces.
· If you're buying a new computer and are really squeezed for space, consider a laptop. They take up far less desk or table space than a full-size PC and have the obvious advantage of being portable. Downside: Typing on a laptop keyboard can be tiring; make sure you choose one that's big enough for you.
· How can you use wall space? Shelves, hanging files, pencil sharpeners, telephones, fans and lights can all be affixed to the wall instead of taking up precious floor or desk space.
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