Ergonomic Tips (10/02)
What Is Ergonomics?
by John R. Chait D.C., drchait@comcast.net
Member of the Sarasota Personal Computer Users Group, Inc.
Ergonomics is the study of how people interact with their working environment. Ergonomic improvements don't have to involve expensive changes in your work location. Simple tools shared with appropriate instructions are often all that is needed. A footstool can reduce stress from common activities of everyday living like ironing, washing dishes, or any forward bending activity. Advice about correct posture (maintaining the lumbar curve or "neutral spine") can improve head and neck alignment and result in a less fatigue while sitting at your desk working on your PC for extended periods of time.
What types of disorders are associated with sitting at your PC for long periods?
* Neck or shoulder tension
* Mid back or shoulder blade pain
* Sciatica (rear leg pain)
* Headache
* Carpal tunnel syndrome (radiating wrist pain)
* Tendonitis of the wrist & forearm
* Lower back pain
Millions of Americans are suffering from back and neck pain for which they can't find a specific cause. Most of these cases are due to repetitive stress from occupational overuse syndromes. The human body was not meant to stay in one limited position for prolonged periods of time, while typing on your keyboard or clicking your mouse. It requires regular motion and activity to maintain normal circulation and to keep muscles relaxed. The joints need to automatically lubricate themselves with the movement of the limbs and trunk. The results of prolonged static postural strain are fatigue in the muscles and ultimately joint, nerve, or disc damage. The pain may start suddenly or have a slower onset, but the problem was inevitably "brewing" for months, years or even decades!
The PC users Checklist
Chair
* Is your seat height adjustable?
* Are your feet firmly on the floor?
* Are hips at the same level as your knees?
* Is there a good lumbar support?
* Do you have armrests?
Computer
*? Is your or keyboard at a
height where your wrists are not bent?
* Is your desk the right height?
* Is there glare on your computer screen?
* Are your elbows flexed 90 degrees?
* Are your shoulders relaxed, not "shrugged"?
* Is the center of your monitor at eye level and arms length from you?
* Do you have a document holder?
* Do you have a headset?
* Do you have a wrist rest?
Proper lifting & bending: Repetitive lifting and bending can be hazardous if not performed correctly. The following rules will minimize the likelihood of a problem developing.
Lifting Rules
* Lift with your back straight.
* Keep the object as close to your chest as possible.
* Avoid bending or twisting while lifting.
* Keep things that need to be moved at waist level whenever possible.
* Avoid lifting or bending first thing in the morning or if you have been sitting for a prolonged time.
* Perform warm up exercises in the morning to get the circulation into the muscles.
Besides utilizing good technique, muscle strength and coordination is necessary to avoid injury.
In particular, leg strength is necessary to avoid improper lifting mechanics.
Micro-breaks: It is essential to break the cycle of repetitive strain, muscle fatigue, and pain. To do this you need to recharge your muscles and take strain off your joints and discs every 30 minutes. Take 1 or two minutes every half hour for a stretch break. Your body will thank you for it.
Exercises
* Neck extensions
* Shoulder blade squeezes & rolls
* Forward and backward swimmer strokes
* Standing reach upwards
* Walking
* Diaphragmatic breathing ?
Copyright 2002. This article is from the October 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.