Ergonomic Tips(09/04)

Sarasota PC Monitor

Ergonomic Tips (09/04)

Ergonomic Tips
by John R. Chait D.C., drchait@hotmail.com
Member of the Sarasota Personal Computer Users Group, Inc.
Many aches and pains can be relieved by changing your posture or habit patterns. Here are some tips for people who work on PC's:

Symptom * Common contributing factor Possible Solution

Lower back Inadequate lumbar support Adjust back rest height and angle to give firm support, remove arms from chair, remove obstructions under desk.

Upper back Twisted posture Sit straight on, locate documents, screen and keyboard in front of you.

Back of neck Looking down at documents or keyboard Use document holder.Improve keyboard skills.Check monitor height.

Side of neck Looking to one side Locate documents and screen directly in front of you.

Top of shoulders Outside or front of shoulders Keyboard too high, arms unsupported. Raise chair, use footrest, rest palms on front of desk, reduce desk height (if adjustable)

Right arm or shoulder Arm outstretched unsupported Move mouse closer, use single surface desk.

Left arm, shoulder or neck Reaching for telephone or cradling telephone on shoulder Bring phone closer.? Use headset.

Leg discomfort Swollen feet Underside of thighs compressed against chair seat. Use footrest or reduce desk and chair height

Headaches Posture Visual problems, noise, stress, glare, high work load Rearrange work area; re-direct traffic; screen filter; close blinds; shut door; vary tasks; take micropauses; smooth out work flow; reduce time on computer; eye test.

Eye fatigue Temporary short sightedness, Visual problems, screen too close, poor image quality, glare, screen reflections. Rearrange work area; screen filter; close blinds; vary tasks; take micropauses; eye test.

*If any of these symptoms worsen or produce numbness or tingling into arms or legs, get checked by a Doctor of Chiropractic. :

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Copyright 2004. This article is from the September 2004 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 1,100+ 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.

Symptom *	Common contributing factor	Possible Solution

Lower back	Inadequate lumbar support	Adjust back rest height and angle to give firm support, remove arms from chair, remove obstructions under desk.
Upper back	Twisted posture	Sit straight on, locate documents, screen and keyboard in front of you.
Back of neck	Looking down at documents or keyboard	Use document holder.Improve keyboard skills.Check monitor height.
Side of neck	Looking to one side	Locate documents and screen directly in front of you.
Top of shoulders	Outside or front of shoulders	Keyboard too high, arms unsupported. Raise chair, use footrest, rest palms on front of desk, reduce desk height (if adjustable)
Right arm or shoulder	Arm outstretched unsupported	Move mouse closer, use single surface desk.
Left arm, shoulder or neck	Reaching for telephone or cradling telephone on shoulder	Bring phone closer.? Use headset.
Leg discomfort	Swollen feet	Underside of thighs compressed against chair seat. Use footrest or reduce desk and chair height
Headaches Posture	Visual problems, noise, stress, glare, high work load	Rearrange work area; re-direct traffic; screen filter; close blinds; shut door; vary tasks; take micropauses; smooth out work flow; reduce time on computer; eye test.
Eye fatigue	Temporary short sightedness, Visual problems, screen too close, poor image quality, glare, screen reflections.	Rearrange work area; screen filter; close blinds; vary tasks; take micropauses; eye test.