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Workplace Injury: Pain Free Computer Use
Posted on Wednesday, November 02 @ 08:47:57 MSK
Topic: Work at Home | Do your shoulders feel like they're set in cement after a session at the computer? Do your eyes feel tired and strained? Does your back ache? Do you feel pain, tingling or numbness in your wrists or fingers? You can ease your workplace strain and stress by taking a few minutes to evaluate and adjust your alignment at the computer.
Adjust Your Keyboard
Adjust your keyboard so that your hands are resting comfortably level and in line with your forearms. A keyboard that is too high or too low can cause painful hand and wrist problems, including carpal tunnel syndrome. Position your keyboard at elbow height, with your elbows held close to you body. Relax your shoulders. If your keyboard is too high, get a keyboard drawer that fits under your desktop and rolls in and out when you need it. Too low? Prop it up with a book or wedge of foam.
Adjust Your Monitor
To ease the strain on your eyes (and reduce the risk of headaches, blurred vision, etc.), set your screen about 14-25 inches away from your face. Keep the monitor just below eye level, not too high or low. Check the screen for glare, and either block the light or invest in an anti-glare screen. Avoid having a window in front of your terminal or at your back. Use the controls to keep the contrast high and the brightness low. Also reduce glare and eye strain by cutting down on your overhead light.
Use a Copy Stand
Use a copy stand to hold up any papers you need. It results in less twisting at the neck.
Take Breaks
One of the best ways to avoid computer strain is to take a break every 30 minutes or hour to stretch your body and rest your eyes. This is not a luxury -- it's a necessity! Gently stretch your shoulders, neck, back, arms and hands. Train yourself to look away from the screen from time to time, and focus your eyes as far into the distance as possible. (Looking out a window is preferable, if you're lucky enough to have one!) "Palming" is one recommended way to make the most of your break: Place your elbows on your desk, close your eyes and cover them gently with the cupped palms of your hands. Now relax your body, breathe deeply and slowly, and use the next few minutes to visualize yourself in a beautiful place where you feel peaceful and happy.
Pay Attention to Pain
Repetitive stress injuries such as carpal tunnel syndrome are on the rise. If you feel pain, tingling or weakness in your hand, wrist or arms, get help immediately...and make sure that help involves a smart program of stretching exercises designed specifically to ease the tension and strain of your workload. |
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