Turning to Tech for Workplace Ergonomics

If you work a typical 9–5 job where you are sitting in front of a computer doing work, then you may have experienced the following at some point in time: headaches, eyestrain, dry eye, blurry vision, wrist strain, neck, back and shoulder pain, etc. The list really goes on and on. But what can you do to lessen the risk of long-term effects caused by just doing your job?
Allowing yourself to take small breaks throughout the day is a good start. Some of you may have even heard of the 20–20–20 rule, popularized by Dr. Jeff Anshell a specialist in “vision ergonomics”. The rule states that for every 20 minutes spent looking at the screen, a person should look at something 20 feet away for 20 seconds. This helps reduce eye strain caused by looking at digital screens for an extended period of time. Many of you may have heard of blue light and its damaging effects to our vision. But what exactly is blue light?

Blue light is everywhere. We get the most exposure to it from being outdoors in the daylight from the sun. However, there are many man-made devices such as computer screens, tv screens and smartphones that emit a significant amount of blue light. Though this exposure to man-made devices is not as significant as the sun, the usage frequency and proximity to these screens is what is causing long-term effects on eye health. Blue light basically penetrates to the retina (inner lining of the back of the eye) and damages its light-sensitive cells. Many health-care professionals believe that this increased exposure to blue light may lead to macular degeneration which can lead to permanent vision loss.
Luckily for us, there are ways we can protect ourselves. There is tech and even emerging tech that have made solutions to these problems. Below I will list products that have been created for the sole purpose of bettering our day-to-day in the workplace by improving posture, protecting your vision and supporting your wrists.

- Blue Light Filter Apps
A very common app used among developers is f.lux. This app tracks your current location and synchronizes itself with the rising and setting of the sun. As day turns to night, it slowly adjusts the colors on your screen to be easier on your eyes. The blue light is taken out and what is left are the warm colors such as reds, oranges and yellows. By regulating blue light throughout the day your body will be able to produce more melatonin at night and you will fall asleep faster and deeper. Alternatives to this product are Iris, Redshift and Twilight.
Price: Free download

2. Blue Light Glasses
Another way to protect your eyes from blue light is by using blue light filtered eyeglasses. You do not need a prescription, though there are prescription lenses that have the blue filter as well. These glasses are meant to be worn as you are staring into a screen and should be taken off when you are not. Felix Gray eyeglasses are specifically designed to soothe weary and tired eyes and from my research, they have good reviews.
Price: $95 — $125
3. Time Out
Time Out is an app that helps remind you to take work breaks throughout the day. It has two kinds of settings: a “Normal” break, typically for 10 minutes after 50 minutes of work, so you can move around and relax, plus a “Micro” break: a very brief pause of typically 10 seconds every 10 minutes, so you can remember not to tense up too much for long periods of time. Alternative options to Time Out are BreakTime and MacBreakz.
Price: Free download
4. Upright Go
This device is a strapless posture corrector that you place on your upper back. It reminds you to sit or stand up straight with a real-time gentle vibration reminder. This device is great if you need constant reminders to sit upright while doing your daily activities or if you’re zoned in at work. Upright Go uses an app that can be downloaded for either iOS or Android. There you can set the settings and calibrate your device. Lastly, the app has a personalized training plan that consists of daily goals to help strengthen your back and train your brain to be aware of slouching. Alternative to this product is Lumo Lift.
Price: $79.95 — $99.95
5. Ergonomic Keyboard

An ergonomic keyboard is a wise investment for any person who spends his or her day working on a computer. Most people have never realized they are slowly injuring themselves each day by turning their wrists inward to fit to a flat keyboard. When users turn their wrists inward and start typing, RSI’s like Carpal Tunnel Syndrome start to develop because the wrists are put in an unnatural position throughout the entire day.
Price: $89 on amazon
6. Ergonomic Mouse

A standard computer mouse forces wrist pronation and stress on tendons, which can lead to repetitive stress injuries and long-term damage. Simply put, as humans, our wrists are not meant to twist in the way a traditional mouse requires you to do so. Most office jobs require at least eight hours each day in this position. An ergonomic mouse, such as the Anker Ergonomic Mouse, allows the user to mouse in the natural, handshake position, alleviating pain and stress injuries.
Price: $19.99 on amazon