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The Southwestern Indiana Internet Community
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Columns and Articles to help you better understand and
use the Internet |
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Ergonomics |
Lets keep this computing stuff safe!
I work mostly from my home office and I am free from the
confines of a store front with people in and out all
day. Lunch is when I remember to eat and a break is out
on the patio with my cat Jinx. Pretty nice huh? I have
found that my comfortable home office life style isn't enough!
Ergonomics is far more important than people might
realize. There are a few drawbacks
for some of you and I feel as though I need to address
some of them. Many of you work hunched over the dining
room table or sit in your living room chair with your
feet under you working on the family coffee table with
your laptop. Oh yea, the lighting is probably not the
best either. In fact you may be part of the growing
percent of computer users who suffer from some form of
work-related discomfort. Preventing injuries associated
with excessive computer use, such as
cumulative trauma disorders, is even more essential
for those who work from home or in small offices without
the proper tools.
Posture
Proper posture is essential to healthy computer use.
Poor posture has been shown to increase fatigue levels
and place unneeded strain on the back. Invest in a chair
that adjusts to your height and provides adequate lumbar
support. Place your feet on the floor or on a footrest,
which will increase comfort by relieving stress on the
legs, back and neck. If your job requires a lot of phone
use, avoid cradling the phone between your ear and
shoulder. Try using a speakerphone or headset to better
prevent neck and shoulder strain.
Take Breaks
Ergonomists have a saying, "The best posture is the next
posture." Be sure to take breaks during the day to keep
moving. Sitting or typing for a long period is not only
uncomfortable, but increases the risk of serious health
problems down the road. Use a sit-stand work surface,
like an Adjustable Keyboard Tray, to change your
position while keying. Or just standing up, stretching
or taking a walk will provide the rest that your hands
and body need. You'll feel more comfortable and
energized throughout a long day when you do.
Arrange your stuff
Make sure your computer is arranged correctly on the
desk. Counter to common perception, computer monitors
should be situated just below eye-level. This will help
reduce backward head and neck tilt and straining
associated with an incorrectly positioned monitor. Be
careful not to place the monitor too low, which will
also place pressure on the neck muscles. If you're
working on a kitchen table or low desk, you may need to
place your monitor on a monitor stand to raise it to the
proper height. In addition to raising your monitor to
the proper height, some monitor stands even allow you to
store papers and documents within it to help keep your
desk or kitchen table clear of clutter.
Also vital is positioning the monitor at the proper
viewing distance. The standard rule of thumb is that the
monitor should be at least 20 inches (approximately
arm's length) from you. Make sure you can clearly see
the characters on your monitor. You may need to adjust
your monitor brightness and contrast settings to display
characters clearly.
Keep it in Neutral
According to the Bureau of Labor Statistics, 64 percent
of all workplace illnesses are disorders associated with
repeated trauma, such as carpal tunnel syndrome.
Treatment and surgery for carpal tunnel is painful,
expensive and not always successful, so being aware of
the risk is crucial. The key to healthy wrists is
keeping them in a neutral position while typing or using
a mouse. To see if your wrists are in neutral, check and
make sure that your forearms, wrists and hands are in a
straight line while you're typing. If not, use a wrist
rest to support your wrists and help keep them straight.
Be a Visionary
Working on a computer all day can quickly take a toll on
your eyes. Check the lighting in your home or office to
reduce glare on your computer screen and prevent vision
problems. Use window coverings to diminish outside light
and try turning off some of the overhead lights. Try
using an anti-glare computer filter.
Tip
If you work at a computer, you should have your vision
checked at least once every two years. Ask your
optometrist about glasses that are optimized for
computer work. |
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For more
information go to the U.S. Department of Labor
Occupational Safety & Health Administration
Click Here |
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