Originally published on August 3, 2009 in our free BigLaw newsletter.
They say death and taxes are life's only certainties, but large firm lawyers like you can also count on long hours. Many associates and even partners spend at least ten hours a day at their desks — even more in the heat of a deal or an expedited lawsuit. While stories abound of associates who add aquariums, stereos, and other comforts to their office, many work in total ignorance of proper ergonomics, increasing the risk of injuries. With the right knowledge and equipment, you can bill 3,000 hours/year pain free (physically, at least).
If you rub your shoulders, squirm in your chair, or crack your neck while reading this week's issue of BigLaw, help is on the way. I recently met with certified professional ergonomist Hayley Kaye, president of HLK Consulting, a New York City-based ergonomics and biomechanics consulting company, to bring you the top five ergonomic problems she encounters at large law firms and other organizations. (Disclosure: TechnoLawyer recently hired Ms. Kaye for an ergonomic assessment of its office.)
1. Blaming the Chair
When attorneys experience back, neck or shoulder pain from
sitting, they'll often request a new chair, thinking that
it'll be a cure-all. "One of the biggest misconceptions
about ergonomics is that the chair is always to blame," says
Kaye. "While a good chair is important, quite often the
cause of back pain is the way they're typing and not the
chair."
Kaye recommends placing your keyboard at or slightly below elbow height, and your monitor slightly below eye level no closer than an arm's reach away — but not so far that it requires you to lean forward to read it. For many, the best way to achieve this position is with a keyboard tray (not a keyboard drawer) that offers an adjustable height and tilt and comes equipped with a palm support and mouse platform.
Highly adjustable chairs are great, but if you're hunched
over your keyboard or slumped back in your chair, you may
still experience pain. Your back should always be in contact
with the chair backrest, and you should be slightly reclined
(100-110 degree angle).
2. Adding Flair to Your Chair
If you're in pain and the culprit really is the
non-adjustable chair your firm's office manager bought in
bulk from Staples, don't bother purchasing fancy lumbar
pillows or gel thigh supports. "Having a pillow or an add-on
in the wrong area is worse than not having one at all," says
Kaye.
Instead of stuffing your seat, Kaye recommends purchasing
your own highly adjustable chair that you can take with you
when you leave the job. "Everyone who worked for the
companies that recently went under sat in a chair, so it's
easier than ever to get good prices on some excellent used
chairs."
Look for chairs with adjustable height seats, backrests,
armrests and recline tension (the back of your chair should
move with you; it should not be stationary). The seat pans
should adjust as well and consist of foam or gel to help
distribute body weight. "The textile you choose is
irrelevant with regard to ergonomics," adds Kaye. Thus, your
firm can save big bucks by ordering chairs with the cheapest
grade fabric. By contrast, if you're buying your own chair
and you prefer leather go for it.
3. Making Your Laptop Your Primary
Computer
Firm-issued laptops are great for portability, but attorneys
increasingly dock their laptops at their office desks and
use them as their primary computers. Bad idea, says Kaye.
"People lean in to see the keys or the screen on laptops,
and hunching causes pain over time. It's critical to plug in
your laptop and use an external monitor, keyboard and mouse
for long-term office use, so that you can adjust each of the
individual elements for maximum ergonomic benefit."
4. Using a Lamp as Your Primary
Lighting
Some attorneys approach the pervasive problem of law firm
fluorescent lighting by keeping the overhead lights off and
use only a lamp. Kaye agrees that law firms tend to
over-light, but suggests that attorneys ask for lower
wattage bulbs or request removal of a bulb rather than forgo
overhead lighting altogether.
"Lamp lighting alone is often insufficient and can strain
your eyes," notes Kaye. "However, attorneys who do a lot of
paper reading require a little more light, so a desk lamp
coupled with overhead lighting is helpful if shined directly
onto the paper."
5. Using Expensive Equipment Without
Training
One of the biggest problems that Kaye sees occurs when firms
invest in expensive office equipment and think they've done
their part. "I've seen law firms spend $600-$900 per chair
but nobody understands how to adjust them, so they're not
getting much benefit."
Also, many lawyers rarely get up from their pricey chair
throughout the day. However, according to Kaye, movement is
one of the key principles of ergonomics. She recommends
taking a short break for about 20 seconds every 20 minutes.
Doing so reduces the impact of sedentary postures on the
spine and other areas. "These short breaks need not
interrupt the work flow," says Kaye. For example, she
suggests periodically standing up during long
teleconferences.
To maximize their purchases, Kaye recommends that law firms
offer ergonomic training sessions to demonstrate how to use
the equipment, better organize work areas, and take breaks.
Ergonomics training may mean a small expenditure today, but
Kaye contends that such training is cost effective.
"Ergonomics training has a very high return on investment
because the cost of training is low compared with the cost
of handling injuries."
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