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Talkin' Tech: Ergonomics
Talkin' Tech page provides guidelines for:
Protect your Eyes
Minimizing Neck Problems
Improve your Posture
Prevent Wrists Injuries
 

Ergonomics is a science which is concerned with the fit of people to their work. Applying ergonomics to the workplace can:

  • Reduce the potential for accidents

  • Reduce the potential for injury and ill health

  • Improve performance and productivity

Failure to observe ergonomic principles can have serious repercussions on the individual and on the workplace. For instance, employers pay over $20 billion dollars in workers compensation claims due to ergonomic injuries and illnesses cost each year according to the Occupational Safety & Health Administration (OSHA).

 

Click on any word in red to see more information on that topic!

You may prevent ergonomic injury and illness by altering your work environment with these simple techniques:
Your Eyes:

Are your eyes itchy, red and tired by the end of the day?
Use these techniques to keep your eyes healthy:

  • Reduce Glare. Place your monitor away from bright lights.

  • Take eye breaks and refocus on distant objects.

  • Rest your eyes by covering them with palms for 10-15 seconds.

  •  Keep approximately 19 inches (an arm's length) between you and
    your computer screen.

  • Customize your computer setting in Windows, Datatel and
    Internet Explorer to reduce eye strain.
Your Neck
End of the day neck pains can be avoided by practicing these simple
ergonomic techniques:
  • Lightly support your forearm on your armrest or desk
  • If you have a chair with adjustable armrests, adjust your chair so your shoulders are
    relaxed.
  •  Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position and your wrists and hands are straight.
  • Position the top of the monitor 2-3" above your seated eye level so you do                              not strain your neck.                                                                                                                                (If you wear bifocals, lower the monitor to a comfortable reading level.)
  • Maintain good posture.
  • Perform stretches to release neck tension.

Your Back
Is your back feeling sore and achy at work? Try these simple techniques to improve                                          the health of your back muscles:

  • Adjust the seat height so your feet are flat on floor and your knees are equal to,                            or slightly lower than your hips.                                                
  • When sitting, sit all the way back in the chair against the backrest.                                            Do not Slump and use good posture. 
  •  Keep your shoulders relaxed and your arms close by your side.
  • Keep your elbows in a slightly open angle with wrists in a straight position. 
  • Avoid overreaching. Keep the mouse and keyboard within close reach.
  • Change positions frequently when sitting for extended periods of time

Your Wrists
Are you able to put the backs of your hands together and hold
your wrists in the position for a minute?
If not, you may have a repetitive wrist injury. You can avoid
repetitive wrist injuries by using these techniques:
  • Hit the keys on the keyboard with a light force.
  • Keep your wrists straight and your hands relaxed. 0
  • Try to limit repetitive motions by creating macros or using shortcut keys.
  • Position your pointer device at the same level as your keyboard.
  •  Do not twist or move your wrist.
  • Keep your hand relaxed when using your pointer devise.
  • Consider alternating hands

 

 Helpful links to practice good ergonomic techniques:

Office Ergonomics
Check this out: How to sit at a computer
Beginners Guides: Ergonomics & Computers
Understanding Ergonomics at Work (.pdf file)
RSI exercises: To prevent carpal tunnel & repetitive stress injuries

 

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