You know the feeling. It's nearly 5 p.m., and you're struggling to focus on your computer screen. Your eyes feel tired, and your vision is cloudy. Or perhaps your neck feels stiff from jabbering on the phone all day, or your lower back is screaming from that uncomfortable chair you've been sitting on for the past eight hours. While you often can't choose your office furniture in a corporate environment, you can have a say over your surroundings in a home office. You don't necessarily have to blow a bundle on ergonomic home-office furnishings. But a little "ergonomics 101" will help keep you feeling your best while you're at work, even if you're using many pieces from around your home to furnish your office. If you dismiss ergonomics as the latest new age craze, think again. Why else would Certified Professional Ergonomists (CPEs) be in demand in workplaces throughout the United States?

Your desk is a good place to start when you're planning your home office. Begin with some self-analysis. What's your profession? Are you a graphic artist? Web-site designer? Because you either currently own or will soon be purchasing a computer with a large monitor, you're going to need a large desk or computer table for your needs. You don't want your computer eating up all of your desk space. There's nothing more frustrating than not having enough space for your papers, phone, Rolodex and other desk supplies, personal items, etc. When that's your predicament, you often must reach down to the floor or twist behind you in order to grab the tools you need.

If you're in the market for a desk, make sure you shop around and find yourself a desk with suitable leg room. Ever work at a desk on which you rap your knees every time you shift around or get up? Antique desks look great, sure, but many of them were made for people shorter than 95 percent of the population, and some of them have sharp edges on which pantyhose may be snagged or, in the worst-case scenario, legs can be nicked. In this case, it's definitely not better to look good than to feel good.

Ergonomics experts recommend finding yourself a work space around 30 inches deep. When you're seated at your desk, working on your computer, your face should be between 25 and 30 inches away from your screen. Any closer, and you could strain your eyes and possibly worsen your vision. Your keyboard should be between 28 and 30 inches off the floor. You'll soon know if your keyboard is either too low or too high for your needs. If it's too low, you'll be slumped over (say hello to lower-back pain), and if it's too high, you're going to hurt your wrists. Purchase a keyboard tray to compensate, and make sure that your mouse is located at the same level as your keyboard. The most hazardous object in your office, believe it or not, is your keyboard. Keyboards are a frequent cause of what ergonomics experts call Repetitive Strain Injuries (RSI), one of the most common being Carpal Tunnel Syndrome (CTS).

The same guidelines apply to your monitor. If it's too high, you'll strain your neck, and if it's too low, you'll do a number on your back and your eyes simultaneously. Purchase something to raise the height of monitor, if necessary (office supply stores carry adjustible monitor "shelves" that look professional).

Have you ever shopped around for an office chair? If not, brace yourself. They're expensive. But they're worth it. At least, many of them are. So which chair is right for you? For starters, a chair that allows you to adjust its height according to your individual needs. The seat should lower, raise and tilt backward. "Ergonomically correct" chairs are between 16 and 20 inches off the floor. The front edge of the seat should be curved for your comfort, and the base of the chair should have wheels (preferably five of them), allowing you to swivel around. You should be able to raise and lower the height of the arm rests, and they should be padded for maximum comfort. The back of the chair should be high enough and wide enough to support your shoulders. And when seated, you should keep your feet on the floor.

Keep your office necessities in their rightful positions. This means placing your phone to your left if you're right handed so that you can take notes as you talk on the phone. Your pencil/pen holder should be on your right so that you can grab a writing utensil quickly and begin to write with minimal shuffling. Your mouse should be on your right side. All of your "must haves" should be located within easy reach. For example, if you use your pocket dictionary often, then by all means, keep it next to you or at least somewhere close to your grasp. Although an occasional stretch isn't a bad idea, your second profession shouldn't have to be a contortionist as you struggle to reach for various items. Take several breaks throughout the day to stretch and walk. These mini-breaks promote relaxation in your day.

One of the frequent advantages of working at home is that you often have some degree of flexibility in setting your working hours -- starting earlier or later than corporate employees, for example. Take advantage of that flexibility to work in a little exercise and additional stretching. Both will help reduce the risk of RSI. And if possible, avoid working in "crisis mode," a state of mind which does nothing to reduce the tension in your neck and back muscles. When you're tempted to head to the refrigerator, grab fruits, vegetables, and occasionally, a little protein and carbs, too. Avoid heavy fare, and steer clear of too much caffeine.

F-One Ergonomics, an Ann Arbor, Michigan-based ergonomics consulting firm, recommends taking some of the following risk factors into consideration when planning your own ergonomically correct home office:

• If your neck hurts from propping the phone on one shoulder, try a headset.
• If your elbows are projected outward, lower your work surface, lower your chair armrests or move your armrests closer to one another.
• If your shoulders are raised and/or tense, try lowering your work surface, keyboard and armrests. If you can still manage to keep both feet on the floor, you might consider raising the height of your chair a little.
• If you spend large amounts of time using your mouse, take frequent breaks, alternate the hands you use to control your mouse, and keep your mouse close to your body in order to reduce the risk of RSI.
• If you spend long hours in a sitting position, take frequent breaks, and make sure your chair allows for frequent posture change.
• If there's a reflected glare on your computer screen, cover or reduce sources of light, shade your screen or move it so that light enters the room from a side angle and not the back of the room. Lower the level of light in your office.

All of these ergonomic measures are made easier when one is working at home as opposed to a corporate office environment. It's clear that while calling upon the services of EPEs and purchasing pricey ergonomic tools may be a hit in workplaces everywhere, some of the wisest preventive measures you can take require a simple reordering of your current office environment.

Also See:

Surprising Facts About Home Offices

Designing Your Home Office

Home Offices Gain Under Tax Rules

Home Office Deductions Add To Your Home's Tax Savings

Published: July 22, 1999

Use of this article without permission is a violation of federal copyright laws.

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Courtney Ronan is a freelance writer who contributes a weekly column profiling various communities. She also writes a weekly review of real estate related web sites. Courtney's career in journalism has included recent stints as managing editor of Agent News and as associate editor of Texas Business magazine.

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