Healthy You Article – October 24, 2008

Computer Ergonomics for a Healthy You By Mary Perkins – Wellness Center Manager

The word Ergonomics comes from the two Greek words “ergon” meaning work and “nomos” meaning natural laws.  The study of Ergonomics is concerned with the safety of employees and focuses on designing the job, equipment and workplace to fit the worker. 

Hand and wrist injuries are common among office workers who repeat the same motions every day such as working at a computer workstation.  Over time, unwanted muscular tension throughout the body, which has accumulated over many years, may lead to stress-related injuries such as repetitive strain injury, carpal tunnel syndrome, back pain, stiff neck and shoulder,  and may contribute to arthritis, migraines, hypertension, sciatica, insomnia, and depression.

Comfortable Computing
If you want to keep your wrists and hands comfortable and injury-free at the keyboard, check the position of your wrists, hands, and back. Then arrange your work space and use workstation props so that you can work without straining your wrists and hands.

            1)  Check your posture:  At first, obtaining good posture may mean being continually aware of your posture at the keyboard.  Focus on keyboarding with straight wrists, relaxed fingers, and straight posture until it becomes second nature.

• Sit up straight, facing the computer straight on.
• Hold your head at a slight downward tilt to avoid straining muscles in your neck and shoulders.
• Keep hands and wrists straight while keyboarding.
• Touch your keys lightly by keeping your wrists and fingers relaxed.
• Keep your feet flat and pointed toward the workstation.

            2)  Adjust your workstation:  How will you know if your office furniture is adjusted to fit your needs?  First, you’ll be able to easily maintain a straight wrist, hand, and back posture.  Additionally, at the end of the work day, you won’t feel aches and pains.

• Adjust keyboard tray or desk height so that your wrists and hands are straight while keyboarding.
• Adjust screen height so that the top of it is at about your eye level.
• Adjust chair height and seat back so that you can keyboard with straight wrists and hands.
• Position your keyboard so that your wrists and forearms are straight.

            3)  Use workstation props:  If you’re unable to work comfortably with straight wrists after adjusting your furniture, try using props you’ve purchased or made. Props can help keep your wrists, hands, and back straight and your muscles relaxed.

• A telephone headset helps to keep your head upright and your body straight.
• A copy stand should be the same height as the screen to keep you from straining your neck or head.
• A wrist rest can support your wrists and keep them straight.
• A lower back pad, such as a pillow or rolled-up towel, can help support your lower back.
• A mouse pad should allow the mouse to float friction-free over it, requiring little effort.

Releasing tension
Your wrists and hands talk.  When they’re tense from repeated strain, they communicate stiffness and soreness.  You can release tension build-up by exercising at least once every hour, even while you’re at your desk. When you’re at home, avoid repeating wrist and hand motions you do at work.

            A)  In your wrists and hands: 

• Stretch your hands out in front of you.  Then spread your fingers as far apart as possible.  Hold for five seconds.  Relax.  Repeat five times.
• Rotate your wrists, keeping your fingers relaxed and your elbows still.
• First, turn your palms up then rotate them down.  Repeat five times.
• Let your hands dangle from your wrists.  Then, shake your hands first up and down, then sideways.  Repeat until tension in your hands is gone.

            B)  In your body:

• Place your arms over your head.  With your fingers stretched, reach toward the ceiling.  Hold for five seconds then relax.  Repeat five times.
• Using a wide circular motion, roll your shoulders backward.  Repeat five times.
• While sitting, move around in your chair.  Slouch and slump, look away from the screen, dangle your arms.  Repeat as often as necessary.

At work
Moving around whenever possible can help ward off tension.
Walk to the printer to retrieve work you’ve printed out.
Be sure to take any breaks that are recommended by your company’s policy.
Exercise your legs by rotating your ankles, whenever possible.
Force a yawn to relax facial muscles and to release tension in other parts of your body.

At home
When you’re at home, try to avoid repeating the same movements you use at work.
Be physical by getting involved with a favorite activity.
Stretch and relax your hands and body whenever you get a free moment.
Exercise aerobically by walking or swimming.
See your health care provider if you have ongoing discomfort in your wrists and hands.

Preventing tired wrists and hands is really a matter of taking charge of your posture and computer work environment.  Learn the best way to hold your wrists and hands.  Then practice adjusting the equipment and furniture in your work area so that you don’t overwork your wrists and hands.  When you have developed the right partnership between you and your workstation, your wrists and hands, as well as the rest of your body, will usually feel fine, even at the end of a busy workday.

“HEALTHY YOU” is a weekly column prepared by health care providers and staff at North Country Hospital and Health System. For information or to suggest a topic for this column, please call Mary Perkins, Wellness Center Manager, 334-3226, or email mperkins@nchsi.org.