S. M. A. R. T. Patient Education Pages
Computer Ergonomics
The use of computers at home and in the office has become commonplace and so have the physical complaints that result from long hours before the keyboard in less than optimal conditions. Many factors can contribute to aching necks, backs, arms and hands including poor posture, poorly designed work stations, poor typing technique and unhealthy work habits.
What starts as aching muscles and fatigue, if not attended to, can lead to Repetitive Strain Injuries involving damage to nerves, muscles and tendons, Potential damage includes weakness, numbness or tingling, and pain. Don’t ignore early symptoms. Early treatment significantly improves and speeds recovery.
As always, prevention is the best treatment. Below are some ideas about S.M.A.R.T. computing from a physiotherapy vantage.
STRETCH
However good your posture and work area ergonomics, it is not healthy to sit in the same position for long periods of time. Take frequent breaks to stretch.
Every 20 to 60 minutes, stretch your neck, shoulders, back and hands (don’t forget your fingers). Make sure you stretch your muscles and joints through their normal range of motion. In between, make small adjustments to your arm position, your chair or your posture.
To help you remember to take these health breaks, use an on-screen timer, an egg timer, a software program designed to alert you, or any other method you can devise to remind you.
Remember to treat yourself gently. All stretches should be done in a slow and controlled manner. Don’t bounce and don’t force any stretch. Stretches should never go to the point of pain.
MOVE
During your stretching breaks, get up from your chair and walk around to bring needed circulation to tired muscles. Walk around the office or your home, go up and down a set of stairs, release the tension muscles and joints develop while holding a position.
Adopt a regular program of low-to-medium intensity activity like walking and stretching every day. You’ll feel better.
ADD IT UP
Just keep moving. Ten minutes here and ten minutes there and soon you have an hour of activity. At break time, a ten-minute walk will bring multiple health benefits.
Vary your tasks. Get up to do filing, to answer the phone, whatever you can do to give your tired muscles and joints a break.
Use your leisure time for activities that do not stress the same muscles and joints as your work. Choose activities that will enhance your general fitness.
REDUCE STRAIN
Don’t slouch. Slouching creates muscle strain and fatigue, puts undue stress on your spine and can even cause eyestrain.
Arrange your work area for optimum comfort and performance. Neutral body positioning, in which joints are naturally aligned, reduces strain on both soft tissues and bones.
- Keyboard and mouse should be at the correct height and distance for your body, allowing your forearms, hands and wrists to be relaxed and approximately parallel to the floor.
- The top third of the monitor screen should be at eye level and at approximately an arms distance directly in front of you. If you need computer glasses to avoid squinting or tilting your head forward, get them and use them.
- Your chair should provide lumbar back support and a padded seat. It should be set at a height that allows your feet to be firmly on the floor, with your knees approximately the same height as your hips.
- Place your equipment and your work in front of you so that you do not twist or extend your neck or body.
- Consider ergonomic accessories such as document holders, telephone headsets and wrist pads.
- Train yourself to minimize stress by using a light touch on the keyboard and mouse. Use your whole arm to move the mouse.
TALK TO A PHYSIOTHERAPIST
We can help you if you have any concerns about discomfort you feel from working at a computer. Repetitive Strain Injuries can be prevented and certainly that is the best situation. When symptoms occur, however, we are trained to assess and prescribe treatment that can provide relief from symptoms and a timely return to your daily lifestyle.
We would be delighted to spend time discussing with you about how your injury occurred and what you might do to prevent future injuries, as well as exercises that can minimize further stress.
We can visit your workspace to make ergonomic recommendations.
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