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Computer Ergonomics
THESE DAYS you need not be a software professional to use that dinky little thing called the Personal Computer. Whatever field you are in, you cannot make your day without it. As most of us spend a lot of our time working at the computer workstation, it's worth having a little awareness of its impact on the health and take preventive steps. Proper postures go a long way in preventing all kinds of back/neck pains and eyestrains.
Sitting improperly in front of a computer can cause various injuries, from the short-term discomposure of headache to potentially incapacitating conditions like Carpal Tunnel Syndrome. In this section of ergonomics, let's see what are the proper possible postures that help you keep the twinge at bay.
Let's start with your workstation chair.
Ensure your seat height is adjusted so that your feet are flat on the floor with your knees equal to or slightly lower than your hips
Sit with your lower back pushed as far back as it can go in the chair and the shoulders touching the backrest
Make sure your upper and lower backs are supported with the backrest of your chair reclined to an angle ranging between 90 and 115 degrees. Use inflatable cushions or tiny pillows if necessary
If your chair has an active back mechanism, use it to make frequent position changes
Ensure you have removable armrests that allow adjustment of the distance between them
Keep switching between different postures frequently
Keyboard fine-tuning
Make sure you position the keyboard directly in front of your body and pull up close to the keyboard
Readjust the keyboard so that its most used section is centred with your body
Depending upon your sitting position, adjust the tilt using the keyboard feet so that your shoulders are relaxed
Do not rest your wrists or hands on a palm or wrist rest when you are keying. Do make it a habit to take their support only during breaks from keying
If you don't have a fully adjustable keyboard tray, try adjusting the height of your chair or use a seat cushion. You can also use a footrest if your feet dangle in air
Monitor positioning
Position the monitor so that it's directly in front of you, right above the keyboard in such a way that your neck is in a relaxed position
Ensure you have the top of the monitor 2-3" above your seated eye level
Distance yourself at least an arm's length away from the screen
Ensure you maintain a proper illumination needed for your kind of work
Place your monitor at right angles with any windows, for, having a window behind you will cause glare and a window in front of you will cause squinting
You can minimise the glare from overhead lights by using a monitor shield or by adjusting the vertical screen angle and screen controls
Ensure you place your telephone within easy reach on the side of your non-dominant hand
Use a headset or speakerphone to avoid neck and shoulder discomfort if you use a phone often all the day
Take short breaks
Once in every 20 minutes, do take a short 1-2 minute stretch breaks. Avoid being in front of the computer in lunch breaks
Every so often, look away from the computer and focus on something else to avoid eye fatigue
Have your eyes checked in case of itching/red eye/watering or any other problem and don't forget to inform your eye specialist the number of hours you spend in front of the computer
Laptop computing
If you use a side chair or couch while computing, do use a pillow to support your arms while keying. That way, you can have neutral arm, wrist and hand postures
Use appropriate illumination and angle the screen so that it's at right angles to your line of sight
Maintain a comfortable viewing distance of about 18-30"
Try attaching an external mouse instead of using the small-constricted touchpad or trackball
Keep cleaning the screen regularly using appropriate antistatic cleaning material
Besides the proper posture, ensure you do proper exercises that work for you at the office and at home. Do consult your doctor for the kind of exercises that go with the complete office ergonomics programme.
ROOPA HEGDE
Roopa.hyd@cnkonline.com
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