| Awkward neck postures such
as: |
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Forward bending to view
the keyboard if you are not a skilled typist. |
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Bending to the side when talking
on the phone or to view documents. |
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Forward or backwards bending
to view the monitor. |
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| Awkward shoulder and upper
arm postures such as: |
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Raising shoulders (shrugging);
usually caused by positioning keyboard/mouse
too high. |
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Reaching forward to the mouse,
keyboard tray, adding machine etc… |
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| Lack of back support when sitting. |
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Leaning forward in your
chair and not properly supporting your feet |
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Not adjusting your chair
properly to support the low and mid back. |
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| Eyestrain can be caused by: |
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High contrast between
screen and areas surrounding the monitor. |
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Glare on the monitor
screen. |
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Small character sizes. |
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Inadequate illumination
of documents. |
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Eyeglass prescription that needs renewal. |
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| Neck muscle tension can be
caused by: |
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Poor work habits; i.e.,
not taking breaks, poor postures. |
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Overuse and fatigue
of muscles caused by prolonged awkward postures. |
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| Tips to improve your computer
workstation and reduce headaches and neck
strain: |
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1. Monitor:
- When sitting in a properly adjusted
chair, the top of the screen should be at
horizontal
eye level. To raise the monitor, use a phone
book, stacks of photocopy paper or a height
adjustable monitor stand. If you wear bifocals,
your monitor will be lower, to accommodate
the visual field in the lower portion of
your glasses.
- The monitor should be approximately arms
length away.
2. Phone:
- Hold the handset with your hand or use
a telephone rest for the headset.
- Use a headset or hands free system.
3. Keyboard and Mouse:
- Elbows should be close to the body, with
a 90º angle.
- The mouse should be located next to the
keyboard, at the same level.
4. Chair:
- Adjust the backrest so that the low back
support fits into your natural curve.
- Adjust the backrest angle so you are sitting
in an upright position.
- Adjust the seat pan length so you have
space behind your knees.
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Use a footrest. A footrest will encourage
you to sit back in your chair.
5. Eye Strain:
- Adjust the brightness of your screen to
minimize contrast.
- Tilt monitor up slightly to reduce glare
and close blinds where appropriate.
- Visit your Optometrist regularly.
6. Work Habits:
- Take one 5-minute break every hour, rotate
tasks & stretch at least 3 times per
day.
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For further information
on back care and injury reduction please contact
ERGO Inc.
Written By: Marny Mason, B.Sc., CK, RRP,
Ergonomic Specialist |
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| For the rest of the news
letter please download the PDF file by clicking
the icon below. |
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email: