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Musculoskeletal disorders (MSDs), also known as cumulative trauma disorders, account for one-third of all work-related injuries and illnesses, but you can reduces your likelihood of developing MSDs by maintaining neutral body posture. Neutral body posture is when your joints are in natural alignment. When sitting, your ears, shoulders, and hips should be aligned. The neutral position for you wrist is when your elbow, wrist, and the back of your middle finger are in alignment.
Basic goals
Three basic goals of ergonomics are to:
1. Use larger muscle groups such as upper arm vs. forearm, hand vs. fingers. This allows for more power with less force and reduces stress on the smaller muscles and tendons. Don’t fight gravity with your posture or when you reach for things. Keep frequently used items close.
2. Maintain the neutral position of your wrist. Imagine a straight line from the elbow through the wrist to the back of the middle finger.
3. Maintain the neutral body posture. Your ears, shoulders, and hips should line up. That also means no slouching.
Posture and your chair
Posture and the proper fit and adjustment of your chair, such as support, height, arm rests, tilt, or swivel, can reduce your risk of fatigue and neck, shoulder, back, or leg pain. While sitting:
· The angle between your thighs and lower legs should be 90-105 degrees.
· Knees and hips should be about the same height.
· The backrest should support the inward curve of your lower back.
· Your weight should be evenly distributed over seat surface.
o If the seat is too low excess pressure is put on the spine.
o If the seat is too high excess pressure is put on the back of your legs.
· 2-3 fingers should fit between the seat and the back of your knees.
· With or without armrests your shoulders should be relaxed and elbows should fall naturally to avoid neck and shoulder problems. If you have armrests, they should be adjusted to support your forearms while typing, not too high, low, or far from your side.
· Feet should rest firmly on the floor when the seat is adjusted. A footrest may be used to provide firm support for your feet if they cannot rest on the floor. An inexpensive alternative is two reams of paper, side by side.
Keyboard and pointing devices
When considering placement of the keyboard and pointer devices, let you elbows fall naturally. Your forearms should be about horizontal with wrists in the neutral position as if you’re going type.
· The keyboard and pointing device should be directly in front of you and as close as possible
· They should be at the same height
· Hands and fingers should “float” over the keyboard.
Monitors and document platforms
Correct placement and adjustment of your monitor and document platform can reduce eye, neck, shoulder, and upper back fatigue.
· The top of the monitor screen should be at or slightly below eye level.
· If you wear bifocals or progressive lenses it may need to be lower to avoid tipping your head.
· Monitor should be at least arms length away.
· The monitor and document platform should be directly in front of you to avoid the turning or bobbing of your head.
· Adjust the brightness and contrast to enhance readability.
· Use software to enlarge images and icons if the size is a problem. Ctrl + Scroll on your mouse can also enlarge some documents.
Other considerations
There are still other considerations when working with computers.
§ Avoid cradling the phone between your head and shoulder. Tilting your head causes muscle fatigue. If you need to work while on the phone consider a headset or speakerphone. There are many cordless units are available.
§ You may need to turn or tilt your monitor to avoid glare.
§ Keep the things you frequently use close to avoid reaching.
§ Practice the 20/20 Rule and give your eyes a break, by taking a few seconds every 20 minutes to focus on something 20 feet away.
The bottom line is: correct posture and an ergonomically correct workstation can go a long way to avoiding pain and injury.
Three handouts that may help include:
· The “Safe Computing” brochure explains how to set-up an ergonomically correct workstation.
· The “Ergonomic Checklist” lists possible solutions for situations that may already exist.
· The “Laptop Ergonomics” flier provides an ergonomic checklist and tips to maintain neutral posture while using a laptop.
If you have questions or would like to try a piece of equipment before you make your purchase, please contact Environmental Health & Safety at 352-392-1591. Contact information is on the back of the brochures.