Create an Ergonomic Work Environment

Computer-Related Health Risks and How to Prevent Them

By: Eric Durrand

Traditionally office jobs were considered safe and comfortable, compared to other more dangerous alternatives. For what could happen to a secretary, a typist, or a programmer, sitting in a shielded, air-conditioned environment where the only connection to the outside is through the phone or the computer. But working on the computer for an extended period proves unhealthy in many ways.

The problems are often caused because the computer worker remains static for many hours at a time. Backaches and neck pains, blurry, deteriorating vision, headaches and blood clots can be associated with motionlessness, while the repetitive movements of typing can cause Repetitive Strain Injury (RSI), and Carpal Tunnel Syndrome (CTS), two excruciatingly painful and disabling conditions that can render hands useless for long periods of time and may require surgery to treat.

How common are these problems? Well, according to the Department of Labor’s Occupational Safety and Health Administration (OSHA), repetitive strain injuries are the nations’ most common and costly occupational health problem. They affect hundreds of thousands of American workers, and cost more than $20 billion a year in workers compensation.

Unless treated, computer-caused illnesses will rise in severity over time, potentially disabling the affected person for days, even weeks. Even while still functional, workers in non-ergonomically designed environments are likely to work less, take longer breaks and produce less. With a few simple precautions, however, and an ergonomically designed environment, there is no reason for this to ever happen. We have collected some ergonomic tips for your benefit:

·         Take Breaks – A one minute break from typing once in 15 to 30 minutes can make a world of change. During the break you can rest your hands, or stretch your fingers gently. It is also recommended that you let your eyes rest by staring at something far away, through a window. A 15 minute break is recommended every hour or so.

·         Hands Position – Hands must rest without tension on the keyboard, with a 100 degrees angle between your upper arm and forearm. Fingers should be slightly cured when typing, again with no tension. Elbows should be placed slightly higher than the hands, with your wrists straight or bent down – never up.

·         Desk Space – Make sure there is nothing beneath the desk limiting the free movement of your legs; the position of your legs affects your entire posture while you type, and freedom of movement is important. Make sure the chair and the table fit in height, to allow the right hands position.

·         Monitor Position – The top edge of the screen should be in line with your eyes as you sit comfortably. Your neck should be straight, or bent down a little, never up; screen center should be 15 to 40 degrees below your eye level.

·         Mouse Position – Position your mouse at the same level and same distance as the keyboard.

·         Proper Lighting – To avoid tiring or damaging your eyes, avoid glare on the computer screen from a window or a lamp. However make sure there is proper lighting on any paper documents you may be reading.

·         Documents Position – It is important to keep important documents and reference nearby, to avoid uncomfortable positions while reaching for them or trying to read them from afar.

·         Ergonomic Devices – Many ergonomic devices are out there, including ergonomic keyboards, mice, wrist pads, document holders and screen holders. While more expensive, these devices can make a tremendous difference to people who spend a large portion of their day working on a computer. It is very important that you read the manuals of those products – using an ergonomic product improperly (for example, resting your wrists on a keyboard’s wrist pad while typing) can result in more damage than using a simple, non-ergonomic one.

·         Ergonomic Software – For people who already suffer pain or strain while working, ergonomic software tools are recommended. The simple and effective Break Reminder will remind you (and if you ask, force you) to take a short break at set intervals. More sophisticated tools like WorkPace or Ergonomix will also monitor your progress and schedule stretching exercises to help you reduce the pain and prevent deterioration.

By creating an ergonomically designed work environment, you are insuring yourself against potential damages. Properly positioning your tools, yourself and other work related paraphernalia, essential to your work, will improve your productivity, make work more pleasant and reduce the stress and pain associated with work. The human body was not designed with keyboards and office chairs in mind. You however, can make your office become a better fit for your body and your body would thank you.