Fun Sharing Fun .17

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Prevent Workstation Injury

To improve your workstation:

Working intensely over long periods of time without taking breaks can greatly increase your risk for musculoskeletal injuries. Taking regular breaks from your work and doing stretching exercises may reduce the risk of repetitive motion injuries.

Arrange your work so you can sit or stand comfortably in a position that does not put stress on any specific area of your body. You should be able to keep your neck in a neutral position and minimize the need to look up or to the sides continuously while you are working.

Eliminate any movement from your waist. Keep the workstation and workstation tools within reach without having to lean, bend, or twist at the waist frequently.

Vary postures if possible.

Take 10- to 15-second breaks frequently throughout your task. For example, look away from your computer monitor, stand up, or stretch your arms. Short breaks reduce eye strain and buildup of muscle tension.

Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When sitting, shrug and relax your shoulders. Maintain good health through regular exercise, proper nutrition, not smoking, and following prescribed treatment for any other health conditions you may have. Exercise has been proven to be an effective method of preventing back and neck pain.

If you do similar work or activities at home, be sure to apply these principles there as well to eliminate any cumulative effect of repetitive motions.

To improve your workstation, choose workstation tools that fit your personal physical and comfort needs, such as:

A desk or work surface that is:

Large enough to accommodate papers, reference manuals, and other workstation tools, but arranged properly to access items easily with your forearm.
At a height that allows enough space for your knees and thighs to comfortably fit under the desk.

A computer monitor that is:

Clear and easy for you to see without leaning forward or looking up.
At a height where the top of the screen is at eye level, or within 15 degrees below eye level.
Less than an arm's length away from you.
Protective against eye strain, which may lead to vision problems and headaches. For example, glare guards are available either as part of the monitor or to be placed over the monitor screen.

A chair that maintains normal spinal curvature. A supportive chair:

Is adjustable, so that you can set the height to rest your feet flat on the floor.
Keep your feet supported on the floor or on a footrest to reduce pressure on your lower back. Some people like to sit in a slightly reclined position because it puts less stress on the back, although this may increase stress on the shoulders and neck when reaching for items.
Supports your lower back.
Has adjustable armrests that allow your elbows to stay close to your sides. If you are not comfortable with armrests, move them out of your way. It is still important to keep your arms close to your sides even if you choose not to use armrests.
Has a breathable, padded seat.
Rolls on five wheels for easy movement without tipping.

A computer keyboard at a height that allows your elbows to be open and close to your sides. There are many variations for keyboard design and placement. Alternate keyboard designs include split, curved, or rotated keyboards. Scientific study has shown that using alternate keyboard designs can reduce tendon stress in the fingers and wrist.5 Various recommendations for keyboard placement include positions with elbows open to a 90-degree angle, or a 100-degree angle with the keyboard slanted downward at the top. A wrist pad at the bottom of your keyboard can help keep your wrists in a neutral, almost straight position. However, a wrist pad may not be needed with a curved keyboard that already has a wrist support built into the keyboard.

A computer mouse or pointing device that does not require a lot of forearm movement or force, such as a trackball mouse or touch pad. Other types of pointing devices are also available.

A document holder that holds your papers level with your computer monitor, so that as you look back and forth between paper and monitor, your eyes do not need to continually refocus.

A comfortable room temperature, a relatively quiet area, and sufficient lighting without glare from office lights, sunlight, or the computer screen.

A telephone headset, to avoid awkward positions while talking and doing other tasks, such as typing.

A location for any reference manuals that is close to the center of your workstation, for easy access.

Many people use laptop computers as secondary workstations. A laptop should not be used as your primary computer. Using a docking station that provides an adjustable keyboard can help keep your wrists in a neutral position to reduce stress and strain.

If you use a laptop often, try the following to improve ergonomic factors:

Take a short break every 20 to 30 minutes.

Keep your head and neck in a neutral position and about 18 to 30 inches away from the monitor screen.

Position the keyboard so that it is at elbow height and try to keep your wrists relatively straight while you are working. The best position may be for your wrists to be slightly extended, similar to how your wrists rest comfortably at your side with your fingers slightly flexed (but not perfectly straight). You may need to use a pillow to support your arms and wrists if you are sitting on a couch or chair while keying.

Use an external mouse instead of the small touch pad or trackball that is on the laptop keyboard.

Home activities may contribute to workplace injury. For example, doing an activity at home that requires the same repetitive movements as at work may not allow your body time to recover. Also, driving long distances to and from work may contribute to workplace injury. Special seat covers for added comfort (such as those made of wool or beads), carpooling, or using public transportation may help reduce this added stress.

The above information is from my family doctor at Kaiser Pamanente Hospital.