COMPUTER ERGONOMICS
The advent of advanced computer systems did not make your life easier. More became expected of you!
At first things seemed easier. You no longer had to get up and pull a file; just type Alt/F. Looking up the profits of a company during its fourth quarter was just a few more keystrokes away. And so it continued — until a condition called carpal tunnel syndrome became the primary injury faced by office personnel. Other computer-related injuries include neck and low-back pain.
Most of these complaints can be resolved with a little ergonomic education and a change of habits. Correcting your posture, taking reasonable breaks, and using good equipment properly will go a long way toward preventing the pains-and expenses-of these injuries.
DESIGN YOUR 'HOME'
- Set the top of your monitor at eye level directly in front of you.
- Adjust the height of your chair so that your feet are on the ground, your back is against the seat back, and your knees are level or slightly lower than your hips.
- Adjust the table's height so that your arms bend 90 degrees and your hands rest flat on the keyboard without having to be extended or flexed.
- Fit the low back support into the curve of your lower back. Do not place it so low as to push your buttocks forward, forcing your lumbar spine away from the supporting cushion.
- Adjust the armrests so that, with your arms at 90 degrees and yours shoulders completely relaxed and dropped, your forearms will rest comfortably upon them. The armrests should not be too wide apart, forcing you to hold your arms away from your side.
- Rest against your chair. Sit straight and allow yourself to tilt back whenever it feels comfortable.
- Use a wrist cushion, and avoid bending your wrists forward or backward or resting them on a hard surface. Avoid wrist deviations either to the little finger or thumb side; instead, move your forearm.
- Tap lightly on the keyboard. Don't take your aggressions out on the plastic — it will always win, and you will go faster with a lighter touch.
- Wear a headset when using the phone for extended periods.
- Take five to 10-minute breaks from keypunching every hour. During these breaks, do wrist and back stretches.
- Focus your eyes on an object at least 20 feet away during this break (or for shorter breaks several times each hour).
- Try to eliminate significant reflection from your monitor's screen. Look for the source; close the blinds, lower the fluorescent lighting, and use table lamps that focus on your work and not the monitor.
- When several monitors are used, place them as close together as possible.
- Get help at the first sign of any discomfort that may be related to your work. Prevention is a whole lot easier than cure.