an ergonomically correct workstation arrangement, since monitor position determines where you look and therefore how you hold yourself. A monitor that is too low demands that you look down, resulting in
Forward Head Posture and other problems, such as Cervical Disc Herniation. Conversely, a monitor that is too high or tilted upwards causes you to tilt your head back in order to see, resulting in compressed
cervical vertebrae and possible
Cervical Disc Herniation. In order to prevent strain and RSIs from developing, position your monitor no more than arms length away, so that the top edge of the monitor is at eye level and the center of the screen is where your gaze naturally falls. Tilting the screen upwards or downwards helps, but you may need to place something, such as a phone book or a box, under your monitor so that the height is correct. In general, try to move your eyes more than your neck when looking at the screen. To reduce screen glare, use a glare hood over your screen. You should also position your workstation facing towards windows instead of away from them to prevent window glare from being reflected in the monitor.
Keyboard: Place your keyboard directly in front of you on your desk. A keyboard pad placed at the base of the keyboard can help support your wrists. Ergonomic split keyboards can also be helpful because they support proper wrist alignment.
Mouse: Unfortunately, the micro movements of the hand, thumb and wrist that a mouse or trackball require are responsible for a great deal of tension and potential RSIs, especially on the right side, which is where most people place the mouse. Try to avoid using the mouse as much as possible. Use keyboard commands instead whenever possible. For when mouse use is necessary, use a mouse pad, which helps support proper wrist alignment.
Phone: Many people talk on the phone while typing on the computer. For some, this is an integral part of their job and cannot be avoided. Cradling the phone between a raised shoulder and your neck while typing places a great deal of strain in the shoulder, neck and back and can cause Carpal Tunnel Syndrom, Thoracic Outlet Syndrome, and TMJ Dysfunction and should be avoided as much as possible. The best solution is a phone headset, which eliminates the problem altogether. The second best solution is a phone cushion, which reduces the problem somewhat, but doesn't eliminate tilting in the neck and shoulder tension.
Lighting: Proper lighting at the workstation is essential to avoiding eye and face strain and fatigue. Ideally, offices should have plentiful natural lighting combined with low glare ceiling lights. At each workstation there should be an adjustable, low glare light.
Document Holder: A document holder is essential in preventing RSIs because it reduces awkward neck movements to the side or down to see a document. Position your document holder next to your monitor at an angle that is easy for you to glance at it.
Voice recognition software: Voice recognition software, software that virtually eliminates typing, is an alternative for those with who already have RSIs and chronic pain. The vocal commands are easy to learn and can be used by anyone who is concerned about developing an RSI.
Relieving Stress at the Office
For many people, work dominates their lives. Since many of us spend most of our time at the office, learning ways to cope with office and work stress is essential to promoting health and reducing
tension, frustration and risk for
RSIs. Some occupations are more stressful or pressured than others. A magazine editor hounded by deadlines or a lawyer enmeshed in a controversial case most likely have higher stress levels than a librarian or a data entry worker. However, all of us experience work-related stress at some point in our careers.
Emotional stress, such as too much pressure from a boss or a bad relationship with a colleague or supervisor, can sometimes be beyond our control and may require outside help. Physical stress, however, is something that workers can control to some extent just by educating themselves. If your office doesn't have a comprehensive ergonomic program implemented already, talk to your Human Resource Director about improving work conditions and the importance of ergonomics in the workp lace. Here are some suggestions for relieving stress at the office.
Get enough
sleep. Rest is essential to good health and stress relief. With proper rest, not only will your body be better able to deal with long work hours, but your emotional outlook will improve as well.
Take periodic breaks, both during the day and longer ones (
vacations).
Incorporate
exercise into your work day. Use our reminder program to help you remember to take regular breaks and stretch. Take advantage of breaks already built into day to stretch. Do a
stretch while you wait for the copier, fax or printer to finish. Take a stroll at lunchtime. Walk to work or park your car farther away than usual and walk the rest of the way to work. Take the stairs instead of the elevator.
Don't go beyond your limits. Long hours and little sleep, compounded with emotional stress are a disaster waiting to happen. It's better to call it quits, go home, rest and return the next day refreshed than to push yourself past your limits and risk illness or possible strain.
Take advantage of services your company offers. Today many companies offer lunchtime
yoga or movement classes, or have a massage therapist on call for employees.
Try to leave work behind when you go home. Today the once-clear boundaries between work and home are beginning to blur. Many people return home only to turn on their computer after dinner for more work. For some people, their home is their office and there are no boundaries between the two. Whether you work at home or in an office, try to design your schedule so that certain times are free for your own personal or family time. Try to clear your mind of work-related problems when you are doing other activities, since dwelling on them will probably just add
stress instead of helping you relax during your free time.
