Ergonomic Tips (08/02)
Top 20 Ergonomic Tips
by John R. Chait D.C., drchait@comcast.net
Member of the Sarasota Personal Computer Users Group, Inc.
Prolonged use of a computer keyboard and mouse can lead to frequent aches and pains unless a few guide lines are followed. Working intensively at a computer without regular work breaks can be harmful. You can work more comfortably and safely if you follow the top 20 ergonomic tips.
- Keep your feet supported either on the floor or on a footrest when you work to reduce pressure on your low back.
- Keep your shoulders relaxed with your elbows close to your sides when working.
- Avoid resting your elbows on the hard surface or edge of your table. Pads can be used to protect your elbows if necessary.
- Maintain good posture when working at the keyboard. Your back curves should be maintained with the use of a chair with back support.
- Avoid twisting or bending your trunk or neck when working. Frequently used items should be positioned directly in front of you and angled upward on a copy holder when working.
- Reduce the number of repetitive motions you complete when working. Keystrokes can be reduced with the use of macros or software programs allowing "sticky keys". Use of scroll locks and keystroke combinations can reduce pointing device movements.
- Elbows should be positioned at 100 to 110 degrees when working in order to keep a relaxed position at the keyboard. This could require a slight negative tilt (front of keyboard higher than back) when working in upright positions. If reclined in your chair, the keyboard could be at a positive angle to maintain this relaxed position.
- Take frequent rest breaks during the day. These breaks can be brief and should include stretches for optimal results. If possible, take a 1 or 2 minute break every 15-20 minutes, and a 5 minute break every hour. Every few hours, get up, move around and do an alternative activity.
- Alternate tasks to make changes in your working position to avoid making the same movements for prolonged periods of time.
-
Your wrists should be in
a neutral or straight position when keying or using a mouse device or
calculator. Wrist rests can assist you in maintaining a neutral
position when used properly during pauses. Float your arms above the
keyboard and wrist rest when keying. Avoid planting your wrists on the
table or wrist rest. This can result in bending the wrists either up
and down or side to side. - Avoid hitting the keyboard with excessive force. Studies have shown that the average user hits the keyboard with four times the required force when keying.
- Use a keyboard tray to properly position your keyboard and pointing device.
- Rest your eyes by refocusing on distant objects intermittently when working.
- Avoid excessive reaching when working at the computer. Your keyboard, pointing device, files and telephone should be within easy reach.
- Use a copy holder positioned in line with your monitor and keyboard to position copy or reference materials.
- When writing at the computer, avoid excessive reaching over the keyboard or work materials. A sturdy in-line copy holder can double as a writing surface if appropriately positioned.
- Position the monitor so that the viewed part of the screen allows you to keep your neck in a neutral or straight position. The monitor should be centered directly in front of you. The top of the computer screen should be slightly below the top of your head, so that you are looking at it with a slight downward gaze.
- Customize your computer by using your software. The screen font, contrast, pointer size, speed, and color can all be adjusted to maximize your comfort and efficiency.
- Position your monitor to eliminate excessive glare. Avoid reflections from windows or overhead lighting.
- Routine use of non-prescribed medications or wrist brace is NOT recommended. If you begin to develop symptoms, seek further information or see your Chiropractor. Slight changes made early can avoid future complications in many cases! :
Copyright 2002. This article is from the August 2002 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 1,300+ 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.