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screen is an integral part of our daily routine. Yet little do we recognize how
significantly the design and arrangement of our computer workstation
equipment impacts our health. Improper computer ergonomics is a leading
cause of neck and back pain, shoulder fatigue, carpal tunnel, and eye strain.
The good news is that these health risks can be prevented with a few simple
and inexpensive adjustments to your computer workstation.
Ergonomic don’ts
The following are common ergonomic mistakes that can contribute to
musculoskeletal pain and overall working discomfort.
Key guidelines:
Adjust keyboard height so that arms and shoulder are relaxed at the sides
Forearms should be parallel to the floor
Mouse should be placed adjacent to keyboard
Hands should rest in one’s lap when not entering data
“Ergonomic” keyboards, also known as “split keyboards,” can actually reduce
productivity and be harmful for non-10-fingered-trained-touch-typists. Vertical
hand posture (your wrists straight rather than tilted up) is probably more
important for longterm use than the ulnar deviation that is partially corrected
with split keyboards. Recent studies “do not support the use of split
keyboards over standard flat keyboards to reduce discomfort in the workplace.
Further research is needed to evaluate if subgroups of keyboard users
mightbenefit.” (Work. 2013 Nov 27)
Optimal lighting
Poor lighting can cause eye strain, burning and itchy eyes, and blurred vision.
Glare resulting from improper placement of the light source can exacerbate
these symptoms.
Key guidelines:
Keep drapes/blinds closed to reduce glare.
Avoid intense light in your field of vision.
Light source and windows should be at a 90 degree angle from the computer
screen (to minimize glare)
Minimize overhead lighting
If necessary, a monitor shield can be used to minimize glare.
Take frequent, small breaks. Look up from the computer screen often and
focus on a distant object.
Use indirect, ambient lighting and an adjustable light source at the desk. Make
sure the light source is not directly in the field of vision.
Check with your eye doctor to make sure you are using the proper eyewear
required for your work. Some prescriptions may not be adequate for computer
work.
Keep the monitor clean.
Follow the key guidelines for optimal monitor placement and lighting.
Key guidelines:
Change sitting positions frequently. Practice “dynamic sitting,” moving
often, using a chair that swivels and has wheels, and trying to avoid using the
backrest.
If possible, take brief standing and/or walking breaks every 20-30 mins.
Make the chair back has a lumbar support. For extra lower back support, use
a lumbar cushion or a pillow. Sit upright in the chair with the back against the
support.
Adjust the height of the chair so that the feet rest flat on the floor. Thighs
should be parallel to the floor. Use a foot rest if feet do not reach the floor.
Adjust the height of the arm rests so that the shoulders are relaxed.
Make sure there is enough room beneath the desk for the legs to move
around comfortably.
When we consider what it means to be “healthy”, we typically think of following
a good diet and exercise regimen. However, in this day and age, it is equally
important to remember to be “ergonomically” healthy.