Computer Comfort

Work-Related MSDs

Musculoskeletal disorders, or MSDs, are the most common and expensive workplace injuries.

Work-Related MSDs

MSDs are injuries of the muscles, nerves, tendons, ligaments, joints, cartilage and spinal disks.

Work-Related MSDs

• Carpal Tunnel Syndrome• Tendinitis• Sciatica• Herniated Disk• Lower Back Pain

Work-Related MSDs

MSDs are preventable.

Work-Related MSDs

Understanding Neutral Postures

Ergonomics is the science of fitting the job to the worker.

Neutral Postures

Since everyone is different, tools and work areas need to be adjusted to fit each individual.

Neutral Postures

Good posture incorporates proper alignment of the bones, balanced use of the muscles and ease of movement.

Neutral Postures

Neutral postures give us more strength and endurance.

Neutral Postures

To minimize risk of developing MSDs, maintain neutral posture and avoid extreme postures.

Neutral Postures

Fit your tools and workplace to your body size.

Neutral Postures

Cumulative Trauma Disorders

Carpal tunnel syndrome is the most widely known form of cumulative trauma disorder.

Carpal Tunnel Syndrome

The carpal tunnel is the opening in the hand between the transverse carpal ligament and the wrist bones.

Carpal Tunnel Syndrome

Potential causes are repetitive motion, such as typing, or poor positioning of wrist while working.

Carpal Tunnel Syndrome

Symptoms include pain or numbness in the hand, sometimes progressing to the shoulder or even neck.

Carpal Tunnel Syndrome

Can result in permanent weakness in the hand and muscular atrophy.

Carpal Tunnel Syndrome

Result from sitting for long periods.

Spine and Back Injuries

Result from poor posture and incorrect seating at the computer.

Spine and Back Injuries

Use your chair correctly, move your body and ergonomically position all equipment.

Spine and Back Injuries

Customizing Your Workstation

• Support feet

• Keep hips higher than knees

• Bend elbows

Workstation

• Don’t reach out

• Keep print at eye level

• Keep eyes straight ahead

• Don’t tip or lift chin

Workstation

Place your keyboard with upper arms relaxed, and bend elbows at 90 degrees.

Workstation

Adjust the height of desk or keyboard tray and use a footrest.

Workstation

Top of monitor should be eye level.

Workstation

Eye to monitor should be arm’s length – 16 to 32 inches.

Workstation

Copyholder should be at arm’s length.

Workstation

Lights shouldn’t be so bright that they compete with monitor.

Workstation

To eliminate glare, place the monitor 90 degrees from the window and adjust the blinds.

Workstation

Shine task lights on documents, not the screen.

Workstation

Use low-wattage bulb.

Workstation

Adjusting Your Chair

When your chair is properly adjusted, your muscles and ligaments properly support the alignment of your spine and body.

Chair

Vary chair angles and sitting postures throughout the day.

Chair

Support feet on the floor and find the lever that controls the chair height.

Chair

Adjust the chair so your hips are higher than your knees.

Chair

Match height of backrest so curve matches your back.

Chair

Armrests should barely touch arms.

Chair

Experiment with different angles on backrest and seat pan.

Chair

Chair

Every couple of hours, move the chair a few degrees forward and then a few back.

Getting up from your chair frequently to stand and stretch can also be helpful.

Chair

Using Keyboard and Mouse

Proper keyboard and mouse techniques will soothe your muscles, tendons and joints.

Keyboard and Mouse

Keep your wrists straight and flatten the back legs on the keyboard.

Keyboard

Your wrists should hover or float above the wristrest and armrests when you’re keying.

Keyboard

Use the rest only when you pause in your work.

Keyboard

Practice a very light keystroke with your curved, relaxed fingers moving fluidly over the keys.

Keyboard

Take care not to overreach and overstretch your fingers.

Keyboard

Position the mouse at the same height and distance as the keyboard.

Mouse

Move the mouse with shoulder motions – not wrist deviations.

Mouse

Don’t squeeze the mouse; hold it very lightly and relax any unnecessary tension in the fingers.

Mouse

Clean the mouse ball every so often.

Mouse

Tips and Techniques

Take frequent mini-breaks.

Tips and Techniques

Learn to listen to your body.

Tips and Techniques

Focus on a distant object every 20 to 30 minutes.

Tips and Techniques

Tips and Techniques

Stand and stretch frequently.

Tips and Techniques

Stand with both feet firmly and evenly planted on the ground.

Vary tasks as much as possible throughout the day.

Tips and Techniques

Use a phone book to raise monitor to correct height.

Tips and Techniques

Use eraser to raise front edge of keyboard.

Tips and Techniques

Support feet on a 3-inch binder.

Tips and Techniques

Use cardboard to make a monitor hood to prevent glare on screen.

Tips and Techniques

Computer Comfort