Ergonomics for the screenwriter
I recently finished working on a large radio project, and have started my first film project; but I’ve got a problem: – my work station. The hours spent at my desk are taking their toll on my body. Since you obviously spend a lot of time writing, presumably at a desk, do you have any recommendations (reading, tips, products, or anything else) related to ergonomics, the stress of sitting, or a writer’s workstation?
–Horace Constant
Toronto
Based on my informal polling of screenwriter friends, almost every one of them has had issues with ergonomics, such as numbness in the hands or lower back pain. Personally, I have trouble with my arms falling asleep. Not just tingling, mind you. I’ll wake up at two in the morning with my arms completely paralyzed. I have to flail like a fish to sit up and then spend ten minutes shaking them back to life. This only happens when I’ve been typing way too much. It’s quite literally a wake-up call.
The human body just wasn’t meant to sit and type for hours a day, so you need to really think about how you work. Keep in mind, I’m not an expert on any of this — you should search out books or websites with more information — but I can tell you what helps me.
- Get a good chair. It doesn’t have to be a $700 Aeron chair (though many people swear by them), but it should have a comfortable seat, back support, and adjustable arm supports. You want something that can be easily adjusted for height and seat tilt. A cheap chair is asking for trouble.
- Keep your typing surface low. If your desk has keyboard tray that slides out, great. If not, try to get an adjustable table that you can set quite low — just above your knees when you slide your chair in. The goal is to keep your elbows at ninety degrees, and your wrists in line with your forearms. Again, you can spend any amount on a table, but I’m using a $69 Ikea table, with embarrassing name of Jerker.
- Consider using an ergonomic keyboard. The most common variety has the QWERTY layout broken in half, with the right and left sides angled slightly away from each other, so that your hands stay in a straight line. I use an Adesso keyboard, but there are many good varieties. I’d recommend going to a store with a few on display and find one that feels right. It only takes a day or two to get up to speed on the split layout.
- Try to keep your monitor at eye level, so that you’re not looking down all the time. If you’re using a laptop, it’s often worth it to get a cheap second monitor, rather than using the built-in screen. (Along the same lines, hook up a better, bigger keyboard than the laptop’s.)
- Try different mice and trackballs. I love my wireless Microsoft mouse, but everyone has a different preference. Whichever you choose, keep it at the same level as your keyboard, and set it close, so that you don’t have to extend your arm to reach it.
- Get a mousepad with a built-in wrist rest.
- If your hands get numb, consider gloves. For the last ten years, I’ve been using these spandex Handeze gloves, and they’ve made a huge difference. Medically and scientifically, they shouldn’t work, but they do for me. They’re only 20 bucks, and they last for more than a year.
- A lot of what people refer to as “carpal tunnel syndrome” really isn’t. In my case, I was pinching a nerve up in my shoulder blades, which was radiating all the way down to my fingers. So don’t rush to assume you have the repetitive stress injury du jour. Focus on improving your entire work routine.
- Finally, take breaks. Get up, walk around, do something else. Computers and the Internet are amazing, but they lull you into thinking you’re doing something when you’re just idly clicking hours away.
Hope this helps.
Articles
March 22nd, 2004 at 4:12 pm
This may not be ergonomically correct, but this WILL be my desk in my future writing sanctum. Check it out… http://www.cartoonnetwork.com/shop/ultimate/ult/dsk/ULT14SGH1001.01.html
March 22nd, 2004 at 4:52 pm
re: #6 - Get a mousepad with a built-in wrist rest.
From what I understand, these are NOT good for you. The correct way to use a mouse is without resting your wrist AT ALL. Resting your wrist actually puts pressure on the wrist, and this pressure is not good. If you need to rest part of your arm in order to use the mouse comfortably, then the best bet is supposed to be an elbow rest on the chair.
March 22nd, 2004 at 5:08 pm
As far as wristpads, I think it’s better than letting your wrist hit the table, which almost everyone does. But I always use the armrests on the chair.
March 24th, 2004 at 2:11 pm
John, it’s a pleasure reading your site. Thanks for sharing your wisdom with us.
I work (or I am supposed to, anyway :))at my workstation for a good 8 hours a day. Then I am sitting at my home PC for another hour or two. Shoulder pain, lower back pain, numb arms - they’re all good friends of mine.
What has worked for me is a technique I stumbled upon during guitar practice and is called “Alexander Technique”.
The technique involves a constant focus on the head/neck/shoulder area, the stomach muscles and breathing. Invariably, shallow breathing is accompanied by tautness of the stomach muscles which leads to tension in the neck muscles, short-sightedness, shoulder pain, slouching (or over-compensating for the slouch) and eye-strain.
With a steady awareness of these aspects of our posture and habits of tension-building, one “unlearns” (muscles have memory) and returns to a more comfortable, normal posture. The difference is amazing. Hope it helps.
July 15th, 2005 at 6:02 pm
Exercise. Don’t forget that you are alive.
March 29th, 2006 at 1:00 pm
John,
I seem to have the exact same symptoms as you. Although I am not a writer, I do have a laptop (not “just” above my knees lol), and I am on forums or talking on my computer for a good chunk of every day. I am just curious if you have any additional “treatments” that have worked specifically for you that you may not have mentioned here.
I am mostly asking because, although I sometimes wake up with a bad tingling hand, today it was more numb, and yes I flailed for a lil bit to get it feeling. I had figured it may be bad circulation or blood pressure, but my pressure is fine.
So far I am more concentrated on changing posture and excersizing (also randomly getting up from computer to move limbs). I am happy I stumbled onto your site and it was definitely informative, thank you.
Have a great week,
Matthew
September 12th, 2006 at 6:31 pm
If you can find the time to workout then that’s definitely a big plus. I used to get aches in the lower back and shoulder, but these have been reduced considerably by doing back and shoulder exercises. Try free-weights (not machine weights), because these involve building the muscle and muscle stabilization. Also instead of sitting on a chair try sitting on a large exercise ball - sounds weird I know. But they work! They automatically align your back posture for you and are surprisingly comfy! Only thing is getting a table low enough to write on!
Chris, London.
February 11th, 2007 at 1:05 pm
I have heard the exact opposite~ my doctor told me the reason I had pinched nerves in my wrists was BECAUSE I have spent years typing with my arms at a 90 degree angle with wrists aligned with forearms. I was told the correct position was elbows out, elevated above the wrists.