Think back, transcribers, to your first training session with TypeWell. You read through the requirements, nodded your head eagerly and said, “I can do this!” You were advised that if you had any history of pain in your arms or wrists, this job might not be for you. As you continued on through the Basic Skills Course, you were frequently reminded to sit correctly, with your computer on an adjustable stand to ensure correct posture. The ever-mindful Kyp made you take breaks throughout the course You may have even invested in a steno table and rolling bag to reduce strain on your arms and wrists.

Things were going great!

Real classrooms are optimized for space, not comfort.

Fast-forward to real life. Classrooms are overcrowded and lectures can run for 90 minutes or longer. You have little control over your assigned work spaces, and you’re no longer reminded to take regular ergonomic breaks. Even if you started your training without any history of pain in your arms or wrists, you may develop symptoms of overuse injuries over time.

Some environments are not conducive to an ideal work space for transcribing. When you do on-site transcribing work, you may have to make do with the first empty seat you can find. While on assignment in an elementary school, I even had to sit at a child-height desk and miniature chair in a packed art room! College lecture halls aren’t much better; they might offer cramped conditions and desks with tiny work tops. You’re probably better off sitting in a standard chair with your laptop on your lap. 

When working on site, transcribers have to make the best of what’s available.

It may be difficult to speak with the professor before class, especially if you’re only covering the class for one day. But as a professional transcriber, you should always try to make the effort to speak with teachers and professors, not just to make sure they know who you are and what you are doing in their classroom, but also to ask for the physical resources you may need. If you ask for a standard chair — rather than stuffing into a mini-desk — most teachers will be happy to accommodate you. 

Don’t be shy about raising your hand if you need something.

On some campuses, it may be more appropriate to ask your supervisor or disability service coordinator to reserve a standard chair for you through more formal channels. You might also want to request a teammate, if you don’t already have one, for a long or challenging class.

Working remotely, many of us find that our best quality work is done from the comfort of our homes. However, that home environment can also allow your laziest physical tendencies to surface.  You can work from the coffee table, from the couch, from the bed … the possibilities are endless! But all of this slouching and scrunching takes its toll. When you work from soft surfaces, your upper spine curves as you tilt your head down and your lower spine curves as it sinks into the cushions. As tempting as it is to log on for remote assignments from your couch or your bed, get yourself into a proper workstation.

This work-from-home setup looks comfortable– but is it?

I don’t have an “office” in my home, but I made it a priority to set up an appropriate and ergonomic work area for myself in a corner of the living room. I work from a tiered desk that elevates my laptop screen to eye level, so I’m not placing strain on my neck to look up or down. A laptop riser can accomplish the same thing at a fraction of the cost.

I use an external mouse and keyboard at the lower desk level, to keep my arms at my sides and my wrists straight. I have a height-adjustable chair with a lumbar support pillow to help me maintain good posture and avoid back pain. I use a keyboard support cushion to keep me from flexing my wrists while I type, and if my wrists hurt, I stabilize them with braces until they feel better. I also use over-the-ear headphones. They are comfortable to wear for long periods of time and are better for the ears than earbuds.

Embrace the fact that you have control over your work environment when you work remotely. Build your work space to suit your needs and then use it. You can still wear your pajamas if you want to!

Reduce the risk of injury and strain with a quick stretch break.

Studies show that sitting for long periods of time throughout the day can have irreversible negative effects on your joints.  When you work on-site, walking from class to class is the natural way to get your blood flowing again. If you work from home, standing while you work is ideal. Get up and move around between assignments, and remember to stretch, shake your hands, and roll your shoulders. My favorite full-body stretch to get my blood flowing is a quick Half Sun Salutation. Here’s a YouTube video showing how you do it.

No matter where you work, transcribing requires looking at computer screens for extended periods of time. It’s important to get regular eye exams. Even if you have perfect vision, a mild prescription for reading glasses can help when your eyes start feeling fatigued. You can also “stretch” your eyes by intermittently refocusing your sight onto something in the distance while you are working.

Stay current on your eyewear prescription, and take short breaks to rest your eyes.

As a transcriber, your physical well-being is paramount. Sit properly, stand up and move as much as you can, and take care of your eyes. These are the healthy habits that will ensure your ability to continue providing services for years to come.

What other healthy habits have you developed? 

Christy Joy has been a TypeWell transcriber since 2014. She is the Operations Manager for Intellitext, a mama of four, and also a certified personal trainer with a focus in group fitness. She believes everyone can benefit from finding balance in their life and increasing their level of self-care!

Do you transcribe from home? Do you want to learn some more practical tips to avoid repetitive stress injury? Check out our LEO Course, Ergonomic Fundamentals, for an in-depth look at supportive seating, good posture, and ideal workspace setups. There are even a couple of fun anatomy lessons!