Ergonomic Tips (02/01)
Computer related symptoms and discomfort
by John R. Chait D.C., drchait@home.com
Member of the Sarasota Personal Computer Users Group, Inc.
Eyes
What can go wrong?
The eyes can be strained by wearing the wrong prescription glasses or contacts, or by looking at a monitor for long period without taking breaks. Looking up for long periods can cause the eyes to dry out and become red and irritated.
How do I prevent eye injury?
Make sure that you take frequent vision breaks by looking as far away (out a window if possible) as you can every 15 to 20 minutes. Also make sure that the monitor is placed in a position that facilitates a slightly downward gaze of the eyes. Finally, make sure that your eyeglass prescription is appropriate for the distance to view the monitor. Most eye doctors can evaluate you for a pair of computer glasses designed to see 18" to 30" (arms length) away which is the recommended distance that the monitor should be away from you.
Neck
What can go wrong?
Neck strain can result from any of the following:
* Looking over to one side to view a monitor or copy.
* Viewing a monitor placed too low or at copy on the desk
* Jutting the chin forward to view a screen or copy
* Holding the phone between the ear and the shoulder places a lot of stress on the joints and muscles in the neck.
How do I prevent neck injury?
The monitor should be directly in front of you in a position that facilitates a slightly downward gaze of the eyes and a neutral (straight) neck position. It should not be too the side, or too high or low. Make sure that you are sitting back in the chair and that the head is aligned over the shoulders. Avoid jutting the chin forward (often the habit of someone who is having difficulty seeing the monitor due to wearing bifocals, or because it is too far). Eyeglasses specific to computer use are available from most eye doctors. Schedule regular Chiropractic checkups to correct spinal alignment.
Back:
What can go wrong?
Many people suffer from back pain, and it can be contributed to by all of the below factors:
* Lack of support from your chair
* Sitting slumped
* Over reaching for the keyboard or mouse
* Feet not touching the ground
* Improper fit of the chair, or the improper type of chair for computer use
* Prolonged sitting, without a break
How do I avoid back injury?
The back muscles ligaments and discs can be strained from slumped sitting, and by sitting unsupported for long periods. The spine can actually deform into a C curve over a period of years. (This is called osteoporosis) To prevent this it is very important to have a chair that fits well, and that you sit properly in the chair. The chair should have a good lumbar support, preferably adjustable, so that you can position it to fill in the curve at your low back.
The front of seat of the chair should end a couple of inches from the
back of your knees. You should be able to sit all the way back in the
chair and use the backrest while your feet are on the ground. If this is
not possible, a footrest 
should
be used to position your knees equal or just below the level of the
hips. The keyboard and mouse should be kept in close to prevent over
reaching and slumping forward to reach them. Schedule regular
Chiropractic checkups to keep your spine correctly positioned and
aligned.
Take a 1 - 2 minute break every 20 to 30 minutes - get up and stretch!
Arms and wrist:
What can go wrong?
Wrist and arm pain frequently occur together, as they result from similar factors such as the ones listed below:
* Keyboard is positioned too high, and/or too distant from you.
* Mouse is positioned too high and/or too distant from you.
* The keyboard is at a positive tilt
* Long fingernails result in awkward wrist posture.
* The use of improper keying technique - i.e. excessive movement of the wrists from side to side.
* Excessive force used to key
* Awkward posture used while resting over the keys i.e. holding one finger up in the air, or sticking the thumb out to the side.
How do I avoid arm and wrist injury?
The keyboard and mouse should be kept in a position where the elbows form a right angle. The keyboard and mouse should be very close to your lap. The elbows should be in at the sides, not reaching forward.
The wrists should be straight - if the keyboard angles up; a strain is put on the forearms. To get the wrists straight, it is often necessary to have the keyboard negatively tilted. To achieve the proper position, an adjustable computer table, or an adjustable keyboard tray should be used. The tray should have ample space for the mouse as well.
Watch your technique!! Use as little wrist motion as is feasible, and try not to "park "on the wrist rests - this causes you to move only from the wrists. Do not pound on the keys; instead use a light a touch.
Take breaks between mouse clicks and keyboard pounding.
Computer related discomfort and symptoms can kept to a minimum with a little thought, preparation, ergonomic exercises, and Chiropractic checkups. :
_______________________________________________________________ Copyright 2001. This article is from the February 2001 issue of the Sarasota PC Monitor, the official monthly publication of the Sarasota Personal Computer Users Group, Inc., P.O. Box 15889, Sarasota, FL 34277-1889. Permission to reprint is granted only to other non-profit computer user groups, provided proper credit is given to the author and our publication. We would appreciate receiving a copy of the publication the reprint appears in, please send to above address, Attn: Editor. For further information about our group, email: admin@spcug.org/ Web: http://www.spcug.org/
The Sarasota Personal Computer Users Group, Inc. has 1,600+ members and was established in 1982. We are members of the Assoc. of PC User Groups (APCUG), the Florida Assoc. of PC Users Groups, Inc., and we are members of the America Online Ambassador Program.
See http://www.spcug.org for all reviews from the Sarasota PC Monitor, go to the Newsletter Section.