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Ergonomics For Computer Related Injuries Created By: Deanna &Dianna Stapleton

Ergonomics For Computer Related Injuries Created By: Deanna &Dianna Stapleton.

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Ergonomics For Computer Related Injuries Created By: Deanna &Dianna Stapleton

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  1. Ergonomics For Computer Related InjuriesCreated By: Deanna &Dianna Stapleton

  2. What hurts? Your wrist, elbow, shoulder, back, neck, index finger? It's probably from using your computer too. Without the physical arrangement, heavy computer users are guaranteed to suffer pain and even permanent nerve damage if they don’t change their ways.

  3. How to create an ErgonomicWorkplace

  4. Pay attention to your posture at the computer. Are you slumping, hunching your shoulders, or leaning your head forward ? Straighten up.

  5. UPPER BODYWrists should be level with forearms. A slight deviation is OK. Make sure the armrests do not interfere with arm movements. If they do, lower them out of the way.

  6. Make certain that your head is balanced. Tilting the head back or too far forward for extended periods will put strain on the neck. Upper arms should be close to the body and relaxed. Not tensed, out to the side, or flexed forward.

  7. Lower Body Make sure your feet rest comfortably on the floor or a solid surface. If you do not have an adjustable chair, make sure to provide a footrest. Be sure that your feet rest ahead of the knees. Also, note that the seat cushion is not compressing the backs of your knees.

  8. Reclined PostureWhere the chair back is at an angle of 100-110, often work best. In this posture, the body is relaxed, upper and lower back are well supported by the chair, and back muscle activity and lumbar disc pressure are low. (Sitting erect or leaning forward increases the strain on the lower back--it is okay for short term use, but it should not be a habit!)

  9. --Follow the "20/20/20" rule for computer use: Every 20 minutes, take 20 seconds and look 20 feet away. Always try to get away from your computer during lunch breaks. -- Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. -- Rest your eyes by covering them with your palms for 10-15 seconds. -- Use correct posture when working. Keep moving as much as possible.

  10. Shoulder-If your shoulder hurts, chances are you have your computer mouse off to the side. Move the mouse so that it's next to the keyboard

  11. Wrist- Also check to be sure your keyboard is lower than you’re desktop. The arms need to bend at 90 degrees at the elbow with your fingers reaching the keys. If the keyboard is at normal desktop height, it puts the hands and wrists at the wrong angle. Those ergonomic keyboards with the humped curve in the middle really help keep your hands in a more natural position.

  12. If you ignore pain and keep working the same way, the pain will keep building. It can become incapacitating and you miss a lot of work getting therapy, taking drugs and allowing the injured part to rest and heal.

  13. Remember to take regular stretch breaks from your computer to prevent repetitive motion injuries.

  14. It's much cheaper to prevent computer related injuries than it is to cure them once they happen.

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