SAFETY TIPS IN COMPUTER USE

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 Agenda of the Talk

• Importance of Computer
• Symptoms.
• Causes of Symptoms
• The incorrect and correct body positions during
the use of computers.
• Physical Exercises for the Office.

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 Importance of the Computer

• History :
- 1981 - IBM manufactured the first Personal
computer.

- 2008 - number of computers reached 1 billion PC.

- 2015 - number of computers is expected to reach

2 billions.

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 Symptoms

Eye
Strain

Pain or
discomfort
Low Back
Pain

Knee &
Foot pain

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 Causes of Symptoms
Monitor not Cacti grows well
positioned in hot dry
Neck twisted head on. environment
to look at
monitor.

Incorrect
Keyboard at an
positioning of
angle increasing
Desk Lamp
angle at wrist

Using mouse too far

away causes strain on
Back is not shoulders
supported by the
backrest.
Feet not firmly on
the floor.
Cushion pressure
under the thighs.
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 Head and Neck

• Tilting the head back to look at the screen can cause aching in the neck.

• Twisting the neck to look at reference material will double the problem.
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• The top of the screen should be in the same eyes level.
• You could use a reference material to show the screen position.
• The neck is in a neutral position.

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• Check the distance of the monitor (22-26”).

• Check the side-to-side position of the monitor.

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 Lower Back

• Sitting in away of excessively relaxed posture places pressure in the spine.

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 •
Make an effort to sit correctly.

•
Test your chair to find out what all the adjustments
do.

•
Adjust the backrest on your chair to give support
to the lower spine.

•
Make sure that the seat cushion is not too long.

•
Make the necessary adjustments to your
posture.

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 Legs and Knees

• Pressure can build up under thighs and behind knees if your chair in not adjusted properly.
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 Insure that you
feel NO pressure
at the back of the
knees

Set up your seat Use a footrest if

height you feel pressure
at the front of the
seat cushion

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• Set very upright.
• Make sure the seat cushion is not too long for you.
• Adjust the backrest to give support to your lower back.
• Use a lumbar support If you need more support for your back. 1313
Keyboard

Hands are at angle

causes nerves
running through
the wrist to rub.

Elbows away from your body

causes a static load in the
shoulders and upper arms
leading to aching in the upper
back, shoulders, and neck.

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 Hands and Wrists

• The wrist and forearms are at an angle

downwards and to the side cause tendons
in the wrist to rub.

• Placing your keyboard at an angle to

the edge of the desk encourages a bad
posture..

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• Adjust your chair height.
• Position the keyboard so that you can use it with
your hands in line with your forearms.

• Keep your elbows in, and your forearms

horizontal at right angels to your upper
arms.

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 Feet and Ankles

• If your seat is too high or too low,

you will experience uneven pressure
under the thighs restricts blood flow
and pinches nerves.

• Swelling in feet and ankles may

occur.

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Set up the seat
height
to relief
pressure
under the
thigh.

Use a foot
rest.
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 Temperature and Humidity

• Discomfort can occur if the indoor climate is too warm, too cold, or draughty.

• Adjust room temperature (20 to 24 oC) and

air humidity (40 to 60 %).

• Introduce water-pot plants to your

work area.

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 Additional Setup Steps:

• Eliminate any reflection on your monitor. •

Position any additional equipment in accessible
places.

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 EXERCISES FOR THE OFFICE
• One of the biggest injury risk factors is static posture.
•
Try to spend at least 5 minutes every hour away from your computer.
•
Remember to ONLY stretch to the point of mild tension.
•
Try to incorporate the stretches into your daily routine.
• This slide provides some illustrations of simple active stretches to perform at the office.

Hand Exercises
• Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times

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 EXERCISES - CONTINUE

Back and Shoulder Exercises

• Stand up straight, place your right hand on your left shoulder and move your head back
gently. Do the same thing for the right shoulder

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 EXERCISES - CONTINUE

Head and Neck Exercises

• Moving the head back and forth and to the sides will relief the pain in the neck
and the head.

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 IDEAL OFFICE
Monitor is almost at the
eye height and arms
Eyes looking distance away.
forward most
Head of the times
is up

Shoulders
Relaxed Hands in line
with the
forearms

Back erect
and supported

Reference material
is easy to look at

Feet firmly on a
footrest
Only moderate pressure
at the front of the seat
cushion

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 Remember !

• following these ergonomic guidelines can help you prevent

common injuries associated with the use of computers.

• in most cases, corrective measures are relatively simple and

inexpensive.

• through the application of getting the ideal office, you can work
in greater safety and comfort with increased productivity.

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