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Maintaining good body alignment while working on the
computer is essential to avoid injury. However, the proper equipment and layout must be in
place in order to maintain this alignment. The furniture and equipment must be adjusted
to fit the user’s body type for alignment in a comfortable, neutral position.
Even if the chair and computer accessories come with
instructions on how to adjust and use, consider asking for a demonstration to understand
how all the features work and to be able to set the item to fit the user’s needs.
Usually the distributor will gladly provide training on their furniture and equipment, or
call EOHSS.
"BUT I LIKE IT THIS
WAY"
People become used to improperly set up
workstations. They adjust their bodies to the limitations of their chairs, desk heights,
monitors and keyboards. These unnatural and strained postures come to seem normal. It may
take a while to become comfortable in a proper aligned position. |
Body Do's and Don'ts
DO keep body up straight. Don’t
slouch. If your monitor is too low you might slouch or lounge. This not only compresses
your spine but it also throws your head forward leading to possible neck and shoulder
problems. Also a slouching position encourages very risky wrist posture - wrists on the
edge of the desk with hands bent backward at the wrist.
Forearms
DO type with your forearms parallel to the
floor or lightly tilted downwards, your wrists straight and your fingers relaxed. This is
known as a "neutral" position, which puts minimum strain on your muscles, nerves
and tendons.
Wrists
DON’T rest your wrists on anything while
you type. Resting your wrist on the desk or wrist pad forces you to bend your wrists and
stretch your fingers, a major cause of WMSDs. When the wrists are floating it takes 15o
of pressure, to rest them on a wrist rest 30oand 45o on the desk.
DO rest your wrists and hands when you are
not typing. It is best to place your hands in your lap when you are not typing, - when you
are reviewing your work for example.
DON’T bend your wrists up or down, or
twist them to the right or left.
Hands and Fingers
DO let your hands float over the keyboard.
Use your whole arm to move your hands. If you rest your arms or forearms on the desk or
wrist pad, you force the small muscles and tendons to do the work. Let the strong muscles
in your back, shoulders, arms and forearms "naturally" position your hands.
DON’T stretch your fingers to reach the keys.
Move your arm over the key and then strike the key. This is especially important when
using the keys at the outer edges of the keyboard, such as Escape, End, Insert, Delete,
and the number pad.
DON’T type with your pinkie or thumb up,
keep your fingers curved in a relaxed position.
DON’T pound the keys, use a light
touch. It takes between 0.6 to 1 newtons of force to strike a key, most keyers hit the
keys 3 to 8 times harder than needed.
DON’T hold the mouse tightly. The
mouse should be on the same level as the keyboard. Although you should not rest your arms
while keying, you should put your forearm on a pad when using the mouse. This will keep
your hand in a neutral position with your forearm able to float. Alternate use of
the mouse with the use of keys when possible.
Shoulders
DO relax your shoulders. Many cases of
WMSDs begin with neck or shoulder strain. Lowering the keyboard can sometimes help relieve
such strain.
Head and Neck
DO keep in neutral position. Keep
your head over your shoulders facing straight ahead. Keep your neck straight.
DON’T tilt head. The top of the
monitor should be slightly below eye level. If it is too high you will tilt your head back
throwing your neck out of alignment, possibly causing headaches.
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