COMPUTER ERGONOMICS
The following information is to give guidance on basic ergonomics related
to the use of computer equipment, which will reduce problems related
to poor working postures. The way you sit when using a computer influences
your entire body and adjusting your posture can help reduce aches
and pains, and long-term musculo-skeletal problems
Laptop computer ergonomics
Laptop computers are not designed for lengthy working periods.
If you intend to use a laptop for 10 to 15 minutes it can be used as
is, however, if you intend to use it for 1 to 2 hours or more, it is
important that you use correct ergonomics. Laptop use is a major source
of musculo-skeletal problems, and using a laptop for any length of
time without a laptop stand, and ideally separate keyboard and mouse,
will cause poor posture which is likely to cause neck, back, and arm
pain
The best device to use is a laptop/notebook riser or laptop/notebook stand. These start at around £20 for basic models that you would use without a separate mouse and keyboard (shown in the picture above). If you pay upwards of £40 you will get a better stand that raises the laptop screen to the correct height, but you will need a separate keyboard and mouse (around £15). This is the best way of working for long periods (e.g. more than 1 hour), and allows you to replicate the ideal ergonomic position that you would create with a desktop computer. Laptop stands can be purchased from computer shops including PCWorld, and many stationery shops
Ensure you also read the advice below relating to desktop computer posture, especially pause gymnastics
Desktop computer ergonomics
- Ensure the chair back is adjusted so that your upper body is relaxed
and supported
- Your lower back needs to be supported by the chair, alter the angle
so that your lower back is supported. You may still need extra support
and can add a cushion in the small of your back. You should change
the angle during the day to vary your sitting posture and avoid being
in one static posture all day
- Adjust your seat height. Sit in front of your computer and adjust
your seat height so that your forearms are horizontal and wrists
are straight when your hands are placed on the keyboard. With your
shoulders relaxed the underside of the elbow should be at desk height
- If there is pressure on the back of your thighs find something
to rest your feet on
- If your feet are not comfortable on the floor find something to
rest your feet on. Shorter people often lower the seat so their feet
are on the floor, but this can mean that your arms are not at the
correct height for the keyboard (7)
- The space under your desk should allow you to place your legs underneath
without twisting or leaning, or being squashed under a low desk
- Double-check that your forearms are horizontal and wrists are straight
when your hands are placed on the keyboard. With your shoulders relaxed
the bottom of your elbow should be at desk height
- Ensure your wrists are not bent, use a wrist-rest (sometimes supplied
as part of a keyboard, or can be purchased for £6 from stationers,
computer shops, Argos)
- Adjust your screen position - the top of the screen should be level
with your eyes and you will then naturally look at the centre of
the screen. If using a CRT monitor it may be necessary to move your
desk away from the wall, so that you can push the monitor further
away from your head to create a comfortable viewing distance. Ensure
that tired eyes/headaches may result in problems relating to reading
your screen. Ensure you do not have reflections or glare and if necessary
try moving your screen to a different angle. Avoid sitting with windows
or lights directly in front or behind your screen. If possible, sit
with the screen at right angles to light coming through windows,
if not use window blinds or curtains to cut out the light. Adjust
the brightness and contrast controls on the screen to suit lighting
conditions. Remember to keep your screen clean, and have your eyes
tested regularly
- Organise your work area, ensure the keyboard and mouse are close
when in use, that the desk is not cluttered. Use a document holder
to raise documents to a comfortable height and viewing distance
ORGANISE YOUR WORKING DAY
Try and ensure your computer work is interspersed with other jobs.
Rotate activity to avoid long periods of time in front of the screen.
Short frequent breaks are much more effective in reducing muscle
fatigue than taking longer breaks less often. During your breaks:
DO - Get out of your seat, stretch your legs, arch your back, walk
around for a couple of minutes, try Pause Gymnastics (see below).
DON'T - remain seated at your desk
PAUSE GYMNASTICS
These are simple movements designed to move joints and stretch the
muscles and nerves, will stimulate the circulation, lubricate the
joints and relieve muscle and nerve tightness. They can be done sat
at your desk, and take only a few minutes to do:
- Stretch your head from side to side (i.e. ear to shoulder)
- Breathe in, pull the chin in to make a double chin, hold for 5 seconds then relax
- Stand up, put the palms in the small of the back, and gently bend backwards and interlock the fingers; turn the palms to face away from you and lift the arms up so the palms face the ceiling
- Now stretch the arms back behind the head
- Stretch the arms back to each side at about hip height Keep the elbows straight and then bend the wrists back (palms facing out). Try to get the arms as far back behind the body as possible You may feel some pulling in the arms and hands
- Gently curl the fingertips of the right hand into the palm
- Keep the right elbow straight and with the left hand passively bend the right wrist so that the palm side of that hand moves towards the inside of the forearm. Repeat on other side
You need to do these movements regularly, one or two stretches every 20 minutes are better at relieving fatigue than longer exercise breaks taken less frequently. Make the exercises automatic so you do not have to think about doing them
Source: www.leedsstudentmedicalpractice.co.uk
NHS
Direct 0845 46 47 www.nhsdirect.nhs.uk
