Preventing Computer Injuries

Recommended Working Posture — Exercising at Your Computer — Environmental Health Services Ergonomics Program

ERGONOMICS

Ergonomics is the science that seeks to fit the job or task to the individual rather than expecting the individual to conform to the job or task. It seeks to adapt work or working conditions to suit the worker.

This brochure is designed to increase your awareness of ergonomic issues related to computer use. Use the guide lines included here to:

• adjust your workstation to fit you
• position your wrists correctly to avoid stress and strain
• learn simple exercises that benefit you while using a computer
• locate local resources that offer advice and help for the prevention and remediation of computer related injuries

ADAPTED COMPUTING

Adapted Computing involves any change made to the computer through software or hardware that makes the computer easier to use. Examples include:

• enlarging the screen image
• using an alternative keyboard/mouse
• dictating to the computer

Ask your department or computer lab manager about the adaptations available in the computer labs you use. If the adaptations you would like to try are not available contact the Assistive Technology Resource Center at 491-6258.

Recommended Working Posture

1. Sit with your lower back against the chair and your feet flat on the floor or on a foot rest.
2. Adjust your table and chair so that your elbows are bent at right angles and your forearms are approximately parallel to the floor.
3. Keep your wrist neutral (straight) by using a wrist rest that is the same height as the keyboard.
4. Place your mouse on a surface close to and at the same height as your keyboard.
5. Position your monitor directly in front of you, approximately an arm's length away, with the top of the screen slightly below eye level. Tip the monitor back at an angle similar to that used when reading a book.
6. Use a document holder to position work at eye level.
7. Adjust your lighting and monitor to prevent glare or use an anti-glare filter.
8. Use adjustable tables and chairs to correctly position the keyboard or monitor.

Wrist Position

Carpal tunnel syndrome and tendonitis are types of repetitive strain injuries. Symptoms may include swelling, pain and tingling in your hand or arm. Correct wrist position can prevent repetitive strain injuries.

Correct
Wrists should be neutral (straight). When you type, let your wrists float above the wrist rest. When you aren't typing, rest your wrist on the pad.

Incorrect
Keep your wrists level. Avoid bending your wrists up or down while you type.

Incorrect
While typing, don't rest your wrists on the edge of the keyboard or table. This creates pressure points which can cause injury.

Exercising at Your Computer

Take a short break every hour. Your break might include taking a short walk and trying the following exercises. These exercises can be performed in only a few minutes at your computer. If you feel any pain or discomfort when doing these exercises, discontinue them and see your doctor.

Deep Breathing
Breathe in slowly through your nose. Hold for two seconds, then exhale through the mouth. Repeat several times.

Fingers and hands
Make a fist and hold for only a second. Then spread fingers apart as far as you can. Repeat several times.

Head and Neck
Tuck your chin in while keeping your head level. Give yourself a double chin. Don't bend your head forward. Hold for three seconds. Repeat several times.

Bend ear toward shoulder and hold for 20 seconds. Don't lift your shoulders. Keep arms dangling at sides. Repeat on other side.

Lower Back
Sit on edge of a chair with your knees and feet well apart, hands resting between your legs. Bend your trunk forward with head and arms dangling. Touch the floor with your hands. Hold for 5-10 seconds. Return slowly to the starting position.

Shoulders
Roll shoulders forward and backward five times using wide circular motion. Repeat 5-10 times.

Wrists
Hold hands in front of body. Bend wrists up and down to stretch muscles in the forearms. Repeat several times.

-WHO TO CONTACT-

Computer Related Injury:
Students: University Health Services
Physical Therapy Department
(970) 491-1735
Faculty and Staff: department head or medical provider

Adapted Computing:
Alternative keyboards, mice, etc. for prevention
or remediation of injury.
Assistive Technology Resource Center
300 Occupational Therapy Building
(970) 491-6258

Ergonomic Furniture:
University purchases of ergonomic furniture
Purchasing Department
365 Aylesworth SE
(970) 491-1521

Worksite Analysis:
Environmental Health Ergonomics Program:
Available for Faculty & Staff
Training, Workstation Evaluation, Back Safety, Ergonomics Loan, more.
Contact Frank Gonzales, CEAS, CET
149C GSB, 491-2724

Physical Therapy Department:
On-site examination of work methods and risk factors
Available for faculty, staff and students
(970) 491-1735

Department Resources:
Contact your college computer lab manager to ask about
ergonomic resources available in the department and in student computer labs.