Over the next few months, I will be transforming one of my bedrooms into a home office. My goals for this project include creating an inviting space and maximizing comfort. Authors spend numerous hours sitting at a desk staring at a computer monitor, which can lead to a sedentary lifestyle. Overall, some writers experience aches and pains from the process, which may be mitigated with ergonomic writing aids. The good news is that there are several affordable options that may help reduce discomfort or health hazards that arise from our profession.
What is ergonomics?
According to the University of North Carolina at Chapel Hill, ergonomics is the study of people in their working environment while relieving discomfort and risk of injury. Ergonomic stress is brought about by three factors: the force required to complete a task, any awkward or stationary working posture assumed for that process, and repetition. This stress may result in back, neck, or shoulder stiffness. Other common symptoms of strain from office work include improper posture, muscle or joint pain, carpal tunnel syndrome, eye strain, headaches, and other health issues.
Ergonomic office tools
There are many practices and tools which may alleviate these symptoms, especially in the case of writers, while adding comfort. For this article, I will be examining four of them in more depth.
Office chairs
The average American spends 13 hours a day in the sitting position. Wayne Stinnett sits at his desk 10 hours a day, seven days a week, 340 days a year. For Stinnett, a reclining chair is conducive to an inviting work space.
“If you’re not comfortable, you’ll dread long hours at the keyboard,” Stinnett said. He credits his ergonomic keyboard, mouse, and bigger screen in reducing pain in his elbows and wrists.
The benefits of upgrading to a chair that is both comfortable and supports good posture include reducing the risk of neck problems, back pain, and hip discomfort. It is recommended that authors adjust their current chair until their feet can rest flat on the floor. An ergonomic chair possesses five castors instead of four and an adjustable backrest for lumbar support. Since everyone’s spinal alignment is different, many experts encourage authors to find an adjustable chair where the curve of the backrest fits the curve of your back. Additionally, tilting mechanisms can help vary your posture at different times of the day.
For Linda Rae Sande, who spends close to eight hours a day at her desk, the initial cost of her chair, which she purchased in 1996, was an investment, but the chair has held up well over the years.
“I rarely have to adjust anything. It rolls around easily on its five wheels (not the typical four), doesn’t squeak or groan, and it’s easy to clean,” Sande said.
Becca Jameson pairs her mesh chair with a curved keyboard for maximum comfort and reminds herself to check her posture.
“I sit up tall like a piano player and keep my curved keyboard on my desk. I adjust the chair height to go with that and have a stool under the desk at the perfect height for my feet so they don’t get numb from dangling. I had back surgery in January and was totally fine still sitting in the chair,” Jameson said.
Computer desks
Ergonomic desks are optimal when they can be raised or lowered to allow for the user’s frame and needs. Alternatively, a desk riser, also known as a standing desk converter, can mimic a standing desk or help you raise your laptop to eye level. An inexpensive tip to raising your workstation is to stack thick books under your laptop and tilt the monitor in an upward position until you can stand rather than sit. To reduce computer glare, it may be necessary to adjust your lighting or tilt your computer.
For Elaine Isaak, who utilizes a corner desk, an ergonomic office setup is important for her health.
Isaak said, “I was diagnosed with Thoracic Outlet Syndrome around 15 years ago, and had to make a deliberate effort to manage the ergonomics of my writing desk setup. The corner desk makes a huge difference because I can place the monitor at a good distance and height for me. I added a Humanscale adjustable keyboard tray that is at just the right height for me, rather than a fixed level the desk manufacturer approved.”
Millie Copper has modeled her home office to create a dynamic workspace. Copper said, “I reposition many times throughout the day to standing desk, walking desk (treadmill in front of a window or outside on my phone for dictation), floor sitting, etc. Since adapting these methods I have less body aches and have found surprising benefits including better vision.”
Ergonomic keyboards
There are two common types of keyboard designs: a standard flat keyboard and a split keyboard. Split keyboards are designed to angle the sides to keep the wrists straight, thereby preventing stress and decreasing the chances of carpal tunnel syndrome. Since keystrokes involve repetitive movements, holding the wrists and hands at a more natural position may reduce the chances of muscle and joint pain. Additionally, a pillowed palm rest can support an author’s wrists by placing the forearms slightly higher than the keyboard.
Stand-up keys are one feature that drew author Cait London toward her Logitech keyboard. “I love the keyboard because it has stand-up keys and runs on two AAA batteries forever.”
Using a separate external keyboard helps keep your elbows at a 90-degree angle to reduce stress on your shoulders and forearms. Mel Todd credits her Cloud Nine split keyboard for increasing the comfort level of her writing sessions. “This keyboard is amazing as I can separate it and have my arms at shoulder width to write. It makes such a huge difference, especially if you have wider shoulders or chest,” Todd said.
Virginia McCullough pairs her Logitech keyboard with her laptop. McCullough said, “Some years ago, I changed my configuration to a reading chair and continued using my Logitech ergonomic keyboard. I swear by the keyboard, and only use laptops now, but not their keyboards.”
M. L. “Matt” Buchman credits his ergonomic keyboard with saving his writing. He even advises others about the health benefits and hears positive stories after other writers switch to the same keyboard model. Buchman said, “I was wearing dual braces to sleep and considering carpal tunnel surgery over a decade ago. Within three weeks of getting the Kinesis keyboard, I threw the braces out. All of the letters are in cupped form so there’s no stretch and reach to hit a letter or number, and all of the ‘system’ keys have been moved from the weakest pinky fingers to directly under the strongest thumbs (space, enter, delete, backspace, etc.).”
Buchman also advises tucking a rolled thick hand towel under the near edge of the ergonomic keyboard to set the best angle in the author’s lap for maximum benefit.
Mice
There are different types of input devices, ranging from standard mice and ergonomic mice to trackballs and touchpads. Some types of ergonomic mice foster a positive experience through being raised to support the hand as if in a handshake position while others are curved for easier gripping. They may reduce repetitive muscle strain and pressure on the wrist.
Jen Gilroy located a mouse that not only improved her writing life but also had adaptive features. Gilroy said, “My ergonomic mouse makes my writing life much easier and, at times, feasible. As someone with recurring tennis elbow sparked by keyboard and mouse use, I had to minimize computer use before my physiotherapist suggested getting an ergonomic mouse. Finding one has been a game-changer for me. No more tennis elbow and with a left-handed ergonomic mouse designed for me, a left-handed user, no more having to configure an ordinary right-handed mouse to meet my specific needs.”
Sally Bayless found a mouse and ergonomic keyboard that combined have helped manage her shoulder pain. Bayless said, “I suffered with shoulder pain for years due to using a traditional mouse and went through two rounds of physical therapy. The trackball mouse took a bit of getting used to, but now I love it. I have used it both with a PC and now with a Mac. I haven’t had any shoulder pain since I switched to these devices.”
Conclusion
Swapping out some of your current equipment for more ergonomic writing aids may provide dividends in the long run in terms of muscle and joint stiffness and wrist support. Combining that with movement breaks can also mix up your writing routine and may aid in reducing discomfort. One tip for reminding yourself to get up and stretch is to set a timer and take a break. These tips and tools are only intended to foster a more comfortable and enjoyable writing environment. If you are experiencing serious discomfort, contact your medical professional.
Having a dedicated and functional writing space is conducive to many hours in the chair, creating imaginative and emotional stories. I am looking forward to adopting these ergonomic tools in my first home office later this year.
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Tanya Agler writes sweet contemporary romance set in small towns in the mountains. Her Harlequin Heartwarming novels center around the themes of hope and redemption, including her latest, A Family for the Cowboy Cop, the third in her Violet Ridge series. She lives in the Atlanta area with her husband, four kids, and two dogs.