Transcript
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
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