Tutorial 1: Ergonomics and Proper Typing and Workspace Form

Today's blog is going to look at Ergonomics while working at one’s computer.

First of all, ergonomics are very important to one’s physical health, especially when a vast amount of one’s work-day is spent at a computer/workstation typing. We’ll start off with a few of the basics…

Posture

Posture is important because it is all in your core and back. While at your workstation, you should be sitting up-right in a chair with adequate and leg support, high/low enough to where your feet rest flat on the ground. Next, make sure your chair has arm rests that can be adjusted to support you arms at the height they rest at when your shoulders are back and relaxed.

Going along with posture, we’ll talk about your computer screen next. You should position your computer screen (if it’s adjustable) so that your eyes are level with just around the top of the screen when you are sitting up straight and looking straight forward. This allows for you to remain comfortable while working and to avoid strain on your eyes and neck.

Another tip for good/proper posture is to arrange your desk and workspace so that the items you use most frequently are with-in arm’s reach so minimize awkward reaches and stretches.

Finally, a major cause of neck pain while working, often results from holding your phone between your shoulder and ear. A few alternatives to avoid pain associated with repeatedly doing this include headsets, using the speakerphone (if not distracting to others, etc.), various devices/attachments that can be place on the back of the phone’s handset that compensate for the distance between your shoulder and ear to minimize the strain on your neck.

from: http://www.ohio.edu/ehs/osha/ergonomics.htm

Here are a few good links for info on posture:

• http://www.osha.gov/SLTC/etools/computerworkstations/positions.html
• http://www.ergoindemand.com/laptop-workstation-ergonomics.htm

Eye Health

When working in a room all day and staring at a computer screen, your eyes become used to focusing at one distance and one lighting condition. This can lead to eye problems (some requiring corrective lenses such as glasses or contacts) and headaches.
Here are some tips to help ease eye strain while working at a computer for an extended period of time:

•  Every so often, take a break from focusing on your computer screen and look around and focus on objects at various distances for a minute or so.

• Adjust the brightness of your monitor to a comfortable level. Too bright of a screen in conjunction with bright lighting in your office are a major cause of headaches.

• If you have a document holder or notes you are transcribing to the computer, make sure whatever you are referencing while typing is located the same distance from your eyes as your computer screen.

A link for more information: http://www.safecomputingtips.com/ergonomic-problems-eye.html

Other Ailments

Here is a list (with accompanying links for information)of other ailments that can result from poor ergonomics:

• Carpal Tunnel Syndrome (or CTS, one of the most common ailments) affects the wrists and results from improper support while engaging in typing and other dexterous activities for prolong periods of time. To find out more regarding CTS follow this link: http://www.safecomputingtips.com/carpal-tunnel-syndrome.html 

• Repetitive Strain Injury is essentially what the name implies..injuries from repetitive strain, usually in the hands, wrists, arms, and/or neck. Here’s a link for more information: http://www.safecomputingtips.com/repetitive-strain-injury.html

• Musculoskeletal Disorders (MSD) encompass the previous two ailments listed, as well as other problems. Symptoms include pain, swelling, numbness/tingling, cramping, reduced grip strength, etc. and should be addressed with a physician sooner rather than later to avoid more serious injury. For more information, follow this link: http://www.safecomputingtips.com/musculoskeletal-disorders.html