If you spend hours in front of a computer, chances are you will suffer physical tension such as headaches, neck and shoulder tension or visual discomfort if your workstation is not set up or used appropriately.
If your organisation has the resources, request a workstation assessment to make sure that this area is set up to minimise injury or tension.
If not, here are some key points to help you assess and modify your own workstation.
(1) The screen monitor is at eye level - too high or too low can lead to neck strain and shoulder pain
(2) The screen is about one metre away from you – too close or too far and again your risk eye strain and pressure on your neck.
Symptoms of eyestrain include headaches, fatigue, blurred or double vision, nausea, burning or itchy eyes.
(3) Ensure the font on your screen is large enough for you to read without causing eye strain
(4) Your keyboard sits at the edge of the desk - Your elbows and arms should be at right angles and not outstretched for long periods of time, which can lead to sore shoulders and upper back. You may need a wrist support.
The keyboard must be separate from the screen to allow the screen or the keyboard to be independently adjusted. Laptops are not made for long term use and you will find long periods of time on a laptop can lead to injury and discomfort.
(5) The mouse sits at the edge of the desk – inappropriate use of the mouse can lead to wrist injury. Try adjusting your keyboard and desk so that you can keep your wrists straight while typing.
Typing with your wrists and elbows lower than your fingers can place undue stress on your tendons and pressure on the main nerve in your hand.
Position your chair high enough so that your elbows are even with, or slightly higher than, your keyboard while you type
(6) Your chair has a solid back support - to ensure you sit comfortably.
(7) Your chair is at the right height - ensure your knees are at right angles to the floor. Your feet should ideally be firmly on the ground or on a foot rest.
Here are some additional tips to prevent and minimize long term injury whilst working on a keyboard.
1. Where possible, limit total keyboard work to 4-5 hours per day;
2. Take regular breaks – around 5-10 minutes every hour. Limit continuous keyboard work to 50 minutes.
3. Use the breaks to take on other duties, have a stretch, a quick brisk walk or grab some water to drink. Some people will benefit from more regular breaks.
4. Stretch regularly. Include stretching of the upper back, shoulders and neck as part of your daily exercise routine. Stretching improves muscular strength and tone.
5. Stretch frequently throughout the day. Stretching promotes good circulation and this is essential to ensure a strong, healthy muscular-skeletal system. When we are tense, we naturally tighten muscles and constrict blood flow and oxygen supply to those areas that need it most.
6. Keep your fluid intake up. Ensure you drink adequate water.
7. Ensure you have good lighting to avoid eyestrain. Small desk lamps may help where office lighting is inadequate. Avoid glare directly on your computer monitor.
© Rosa Ghidella 2006. Rosa Ghidella is the Director of the Haberfield Naturopathic Centre and has Diplomas in Remedial Massage, Aromatherapy, Hannya Chinese Acupressure Massage and Reflexology. She also has a Bachelor of Social Work and a Masters in Management.
