The work station: Are you at risk?
Regular computer users perform 50,000 to 200,000 keystrokes each day.
Under certain circumstances and for vulnerable individuals, frequent computer use that involves awkward postures, repetition and forceful exertions may be related to nerve, muscle, tendon and ligament damage. If you use a computer extensively (several hours each day), many experts recommend that you consider proper posture techniques and workstation layout to minimize your risk of developing injuries of the hand, arm, shoulder, neck and back.
Symptoms of a problem can include numbness in the fingers, sore wrists, lower back pain or eyestrain (redness, dryness, soreness, temporary blurring of vision and headaches). You may also develop general aches and pains in the neck, shoulders, arms, back, thighs and lower legs (postural fatigue) or persistent pain or discomfort in muscles, tendons and other soft tissue (repetitive strain injury).
How To Sit At A Computer
POSTURE: Sit all the way back into your chair for proper back support; back and neck should be comfortably facing straight ahead; knees should be slightly lower than hips. Do not cross legs or shift weight to one side.
ARMS: When your hands are on the keyboard, upper arm and forearm should form right angle.
HANDS AND WRISTS: Your hands should be lined up with your forearm. Hands and wrists should be horizontally placed — if your hands are angled up from the wrists, try attaching an ergonomic armrest in front of the keyboard.
FEET: Entire sole should rest comfortably and evenly on floor or footrest.
Tips For Configuring Your Workstation
WORK SURFACE: Choose adjustable-height work surfaces when possible. Lower is usually better for the height of your computer mouse, keyboard and desk. This allows your hands to be in a flat, or neutral position, rather than flexed.
KEYBOARD: Keep at elbow height and flat on your desk — not tilted at an angle.
MONITOR: Adjust your monitor so your eyes are about level with the top of the screen; screen should swivel horizontally and tilt vertically.
CHAIR: Pick a straight-backed chair, or adjust your chair so that it will not lean back. Other features of chairs can include lumbar pads, tension tilts, adjustable height and pivotal arm rests.
What About Laptops?
Some individuals may find the design of a laptop computer is inherently problematic because the screen and keyboard are not in separate places. When you use a laptop, either your head/neck bends to see the screen, or your hands/wrists use poor posture at the keyboard. If you use a laptop frequently, consider buying either an external monitor or an external keyboard to improve the workstation setup. If you use a laptop only occasionally, you may find that positioning the computer in your lap for the most neutral wrist posture is most
comfortable.
Avoiding Strains
PAUSES AND BREAKS: No matter how perfect the environment, prolonged, static postures will inhibit blood
circulation and take a toll on your body. Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes.
STRETCHING EXERCISES—Can help keep limber the joints and muscles you use when you sit at a computer. Examples…
• Stand up and stretch your arms over your head
• Tilt your head to one side (ear to shoulder); hold, relax, repeat on the other side
• Slowly bring shoulders up to the ears and hold briefly.
• Hold arm straight out in front of you; pull hand backwards with other hand; then pull downward; hold; relax; repeat with other hand.
Drs. Jeff & Greg Cook
Orthopaedic Surgeons
Franklin Orthopaedics and Sports Medicine
www.franklinorthomd.com
(615) 771-1116
FOR YOUR BONE & JOINT HEALTH
