Ergonomic computer work is about setting up and using your computer workstation in a way that promotes comfort, reduces strain, and prevents injuries.
Understanding Computer Ergonomics
Based on the definition, computer ergonomics addresses ways to optimise your computer workstation. The primary goal is to reduce the specific risks of computer vision syndrome, neck and back pain, and carpal tunnel syndrome. It also aims to reduce the risk of other disorders affecting the muscles, spine, and joints.
In simpler terms, it's designing your workspace and habits to fit your body, rather than forcing your body to adapt to a poorly configured setup.
Key Risks Ergonomics Helps Mitigate
Working at a computer for extended periods in a non-ergonomic setup can lead to various discomforts and health issues. Ergonomics specifically targets reducing the risks of:
- Computer Vision Syndrome: Eye strain, dryness, blurriness, and headaches caused by focusing on a screen.
- Neck and Back Pain: Poor posture due to incorrect chair height, monitor position, or keyboard placement.
- Carpal Tunnel Syndrome: A condition affecting the median nerve in the wrist, often linked to repetitive motion and awkward hand/wrist positions while typing or using a mouse.
- Other Musculoskeletal Disorders: Issues affecting shoulders, elbows, hips, and knees from prolonged static positions or awkward movements.
Achieving Ergonomic Computer Work: Practical Steps
Optimising your computer workstation involves adjusting several elements to suit your body's proportions and natural posture. Here are some key areas to focus on:
- Chair:
- Choose a chair with adjustable height, backrest, and armrests.
- Sit with your feet flat on the floor or a footrest.
- Ensure your knees are at about a 90-degree angle.
- Support your lower back with the chair's lumbar support.
- Desk Height:
- Should allow your arms to rest comfortably at your sides with elbows bent at about 90-100 degrees when typing.
- Monitor:
- Place the top of the screen at or slightly below eye level.
- Position it about an arm's length away.
- Adjust brightness and contrast to reduce eye strain. Reduce glare from windows or lights.
- Keyboard and Mouse:
- Keep them close to your body to avoid reaching.
- Ensure your wrists are straight, not bent up, down, or to the side, while typing or using the mouse.
- Consider ergonomic keyboards or mice if standard ones cause discomfort.
- Posture:
- Sit upright with relaxed shoulders. Avoid slouching or leaning forward excessively.
- Breaks:
- Take short, frequent breaks (e.g., 5 minutes every hour) to stand, stretch, and move around. This helps prevent stiffness and fatigue.
- Look away from the screen every 20 minutes and focus on something 20 feet away for 20 seconds (the 20-20-20 rule) to reduce eye strain.
Implementing these ergonomic principles helps create a healthier and more comfortable computing environment, directly addressing the risks mentioned in the definition of computer ergonomics.
