RCSprogram

Archive for June, 2010

Understanding ergonomic injuries

Ergonomics can be defined as the scientific understanding between man and his surroundings and applying the mechanical, anatomic and physiologic principles to prevent any injuries at home or work. Small errors done in day-to-day life end up giving you ergonomic injuries that could otherwise be easily avoided. Making yourself aware of what those errors are and how you can avoid them happening would be advisable for being able to maintain a good health.

Computer workstation errors:

You should ensure that your computer workspace is ergonomically viable for a healthy work environment.

Check the following and make changes as and when required:

1. Working Posture
2. Seating Arrangement
3. Positioning the Keyboard Correctly
4. Placing of the monitor
5. Arrangement of the work area

Working Posture:

This is to prevent a stooped posture, forward head and to prevent the back and spine from developing unnatural forms.

When you are seated at your chair your back, head and neck should be upright and not bent forward or backward. Ideally keep your trunk perpendicular to the floor or as much as possible. The upper arms and shoulders should also be perpendicular to the floor and be completely relaxed. Try to keep your upper arms and the elbows as close as possible to the body and not stretched forward. Keep the forearm at ninety degrees to the upper arm. The thighs should be running parallel to the floor and the legs should be perpendicular to the floor too. Keep the hands and wrists straight and not bent awkwardly. A correct posture is essential to avoid any ergonomic injuries to the body.

Seating arrangement:

This is to reduce pressure on the back and hips, aching arms and legs.

The executive chair you choose should provide adequate support to the lower back. The seat space should be ideal for your body structure. Neither should the chair be too big nor should it be too small. The seat pan should not be so long that it pinches into your legs and knees while sitting. Choose a chair with adaptable cushioning that can adjust as per your body contours and regain its shape equally fast. Check the positioning of the armrests. They should not be a hindrance while working on the computer and provide adequate support to both the forearms. Having an ergonomic chair would prevent ergonomic injuries in back, hips and legs.

Positioning the keyboard correctly:

This is to prevent sore wrists, carpal tunnel and aching shoulders and necks.

In today’s IT savvy world maximum time is spent in front of the computer on the keyboard. Did you know that the way you position your keyboard could actually cause you ergonomic injuries and just a little alteration could prevent it?

“Carpel tunnel syndrome” is the most common problem arising due to wrong keyboard positioning. There are other pains and aches too that may not have a scientific nomenclature but they are definitely there. Like swelling in your joints and wrist and discomfort in your thumb are just a few symptoms that your keyboard alignment needs to be altered.

The keyboard should ideally be positioned in front of you at such a distance that you can type without straining your neck, shoulders and hands. The upper arms should be hanging at a comfortable angle. Choose a keyboard slope that allows your wrists, forearms and hands at a comfortable position. Keep your mouse to the exact right or left of the keyboard. Do not place it at the back end of the keyboard as you would need to stretch to use it. These measures would help prevent any ergonomic injuries to your hands and wrists.

Placing of the monitor:

This is to prevent neck pain and eye strain.

Place the monitor at such a height that you can read the whole screen without lifting or bending your head. The top of the monitor should not be above your eye-level. For people with spectacles they should be able to read the script without having to pus their head backwards. The monitor should be exactly in front of your face and there no twisting or turning should be required to view it. This way you would be able to prevent any ergonomic injuries to the neck and shoulders. Also, no glares from the lightings in your room or windows should be falling on the monitor as it would cause ergonomic injuries to your eyes.

Arrangement of your work area:

This is for a more efficient and peaceful work life to prevent unnecessary stress and frustration.

While arranging your work area you should ensure that your thighs are not literally rubbing with the table. Enough free space needs to be maintained between your thighs and the table to avoid cramping. Along with your thighs even your feet and legs should have sufficient open spaces. Place your document holder at the correct height so that you don’t have to strain yourself every time you reach out for it. Keep the telephone and work accessories at a comfortable distance. Depending on your usage keep the things handy for minimum strain and avoid having to get up too frequently.