Everyday, people spend a lengthy time in front of a computer without even realizing the negative impact that may occur to their bodies. These people stress their bodies daily without realizing it by extending their wrist, slouching, sitting without foot support and straining to look at poorly placed monitors
Continuation of these negative practices may lead to cumulative trauma disorders or repetitive stress injuries, which create a life long impact on health. Symptoms may include pain, muscle fatigue, loss of sensation, tingling and reduced performance
Continuation of these negative practices may lead to cumulative trauma disorders or repetitive stress injuries, which create a life long impact on health. Symptoms may include pain, muscle fatigue, loss of sensation, tingling and reduced performance
WHAT IS ERGONOMICS
Ergonomics is a field of study that attempts to reduce strain, fatigue, and injuries by improving product design and work-space arrangement. The goal is a comfortable, relaxed posture.
BAD ERGONOMICS VS GOOD ERGONOMICS
Are we really practicing good ergonomics?
GOOD ERGONOMICS PRACTISES
Workstation Arrangement: Every time before you start working, take time to arrange your workstation in order to minimize awkwardness and maximize on comfortability
POINTING DEVICE ERGONOMICS
The introduction of web surfing and new computer software have resulted in the extended or repetitive use of pointing devices. Improper or prolonged use of such devices as the mouse and trackball may cause upper extremity, and back and shoulder discomfort. To avoid such health issues try:
Keep it close Keep your pointing device close to your keyboard to avoid long reach.
Alt (Active the menu bar)
Esc (Close a combo box or dialog box)
Ctrl-A (Select all)
Ctrl-P (Point)
Ctrl-S (Save)
Alt-Tab (Move between active screens)
Work Smart Limit the use of the pointing device as much as possible.
Keep it close Keep your pointing device close to your keyboard to avoid long reach.
- Select a keyboard tray large enough for your keyboard and pointing device .
- Position the pointer at the same level as your keyboard. Avoid reaching over the keyboard to use your mouse.
- Elevate the pointer with a small pad or book to reduce shoulder discomfort.
- Consider using a mousebridge to position your mouse over your 10-key pad, if unused.
- Sit with your back supported against the backrest of your chair. Awkward postures are a major cause of discomfort when using a pointing device.
- Work with your shoulder relaxed.
- Keep your arm close by your side.
- Hold your elbow at a 100 to 110 degree angle.
- Keep your wrist in a straight or neutral position.
- Lightly supporting your forearm on your armrest or desk can help you keep your shoulder relaxed.
- Use your hand, wrist, and forearm as a unit. Your wrist and hand should work as an extension of your forearm.
- Do not twist or move your wrist from side to side, or up and down when working.
- Keep your hand relaxed. Do not hold your pointing device with a tight grip.
- When not using the pointing device, let it go.
- Keep your fingers relaxed. Do not hold your fingers above the activation buttons when using the point device.
- Keep your thumb relaxed. Do not keep your thumb in a bent position when using the pointer.
- Avoid excessive thumb movements to operate a trackball. Use your fingers to spread the workload.
- Consider alternating hands if you are a high volume user. But, use caution when switching hands, and make sure the device is made for the hand you are using. Give yourself time to get used to the change.
- Select a pointing device that is the right size and shape for your hand. It should fit comfortably in the palm of your hand.
- Use a pointer with a scroll button option if you scroll frequently (especially if you are a web surfer).
- Try using a trackball if you have shoulder discomfort when using a mouse. A trackball reduces the need to use shoulder movements, but can result in thumb or finger discomfort if not used properly.
- Alternate between different devices.
- Shortcuts, keystrokes and custom settings can be helpful in reducing your workload.
- Customize settings. The size, speed, and response of the pointer can be controlled for efficient operation.
- Avoid overshooting your target. Slow down the response speed if necessary.
- Incorporate keyboard shortcuts, or alternatives, into your work techniques. The following are some commonly used shortcuts:
Alt (Active the menu bar)
Esc (Close a combo box or dialog box)
Ctrl-A (Select all)
Ctrl-P (Point)
Ctrl-S (Save)
Alt-Tab (Move between active screens)
Work Smart Limit the use of the pointing device as much as possible.
- The best remedy for a pointing device injury is rest.
- Take short 1 to 2 minute stretch breaks every 20-30 minutes.
- Change position frequently when working.
- Use proper posture.
A wireless mouse is one of the best ergonomic pointing devices we have today
KEYBOARD ERGONOMICS
Your body positioning, posture and types of movement are essential parts of your efficiency of typing skills and work.
Good Posture
Good Posture
- Pull up close to your keyboard.
- Position the keyboard directly in front of your body.
- Determine what section of the board you use most frequently, and readjust the keyboard so that section is centered with your body.
- Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and
hands are straight. - The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
- Palm support can help to maintain neutral postures and pad hard surfaces. However, the palm support should only be used to rest the palms of the hands between keystrokes. Resting on the palm support while typing is not recommended. Avoid using excessively wide palm support, or palm support that are higher than the space bar of your keyboard.
- Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse-bridge placed over the 10-keypad, can help to bring it closer.
- If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest if your feet dangle.
SUBSTITUTES FOR THE NORMAL KEYBOARDS TO SUPPORT ERGONOMICS
ERGONOMIC KEYBOARDS
The ergonomic keyboard is usually constructed in a v-shape to support a better angle for the right and left hand typing with this in mind a key disadvantage of such a keyboard is that it is priced at a much higher price than a normal keyboard due to it being categorized as premium equipment.
PROBLEMS ASSOCIATED WITH POOR ERGONOMICS
REPETITIVE STRAIN (OR STRESS) INJURY (RSI)
Repetitive strain (or stress) injury is an injury of the musculoskeletal and nervous systems that may be the result of repetitive tasks, forceful exertions, vibrations, pressing against hard surfaces (mechanical compression), or sustained or awkward positions. Conditions such as RSI tend to be linked to both physical and psychosocial stressors (mental stress).
Conditions that arise from RSI:
Conditions that arise from RSI:
- Carpal tunnel syndrome: swelling inside a narrow "tunnel" formed by bone and ligament in the wrist; the tunnel surrounds nerves that conduct sensory and motor impulses to and from the hand, leading to pain, tingling, and numbness
- Cervical radiculopathy: disk compression in the neck, often caused by repetitive cradling of a phone on the shoulder
- Epicondylitis: elbow soreness often called "tennis elbow"
- Ganglion cyst: swelling or lump in the wrist resulting from jelly-like substance that has leaked from a joint or tendon sheath
- Reflex sympathetic dystrophy: a condition characterized by dry, swollen hands and loss of muscle control; consistently painful
- Tendonitis: tearing and inflammation of tendons connecting bones to muscles
Not using a desktop computer but a laptop?
Watch the video below, to use your laptop more ergonomically