Computer-Ergonomics

How the human head effects computer-ergonomics

The human head weighs about 10 pounds-the approximate weight of a bowling ball. Additionally, clinical studies on computer-ergonomics show that for every centimeter your head/neck posture is pushed forward and not appropriately over the spine, you increase the work and strain of your neck muscles and ligaments threefold. No wonder neck and shoulder muscles are tight and tense. No wonder people get headaches. Simple adjustments and awareness of proper computer setup and posture can correct one's posture to keep the head in the proper position. Simple, low-cost computer accessories and easy adjustments to the desktop or laptop set-up improve office ergonomics significantly.

Optimal computer-ergonomic positions

The correct placement of your work station for optimal computer-ergonomics is essential and can ensure the monitor and keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by inadequate support or posture/body positioning, or awkward hand and computer keyboard positions, can result in fatigue, even pain. Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury.

Ergonomics is the applied science focused on human use. Office ergonomics applies the principles of work design and human use to the office and computer setting. Office ergonomics provides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.

• Chair position. Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest.  
• Keyboard position/adjustable keyboard tray. The height for your computer keyboard and computer mouse should ensure that your hands, wrists and forearms are in the same plane or level. Use an ergonomic/adjustable keyboard tray to make certain your wrists and hands are level with your elbows and your arms are comfortably at your sides.

Some ergonomic experts suggest a negative tilt is best. This means positioning your computer keyboard so that there is about a 1- to 2-inch decline, where the front of your computer keyboard is higher than the back; another reason why using adjustable keyboard trays are so important. Your shoulders should be relaxed; your elbows should be near your body and with a 90-degree angle between your shoulders and hands. Support the palms and wrists gently while typing, but avoid too much direct contact on the wrists. Gel wrist rests are recommended, as they reduce the direct pressure placed on the wrist while typing.

• Computer mouse design that promotes neutral posture. There are a lot of cheap computer mouses out there. I have treated people for years dealing with unnecessary hand, wrist and arm pain and cumulative trauma disorders due to poor computer mouse design. Your mouse should fit the palm of your hand. Use a right-handed mouse if you are right-handed and a left-handed mouse if you are left-handed. Use a multisize computer mouse if you have a large or small hand. Lastly, use a computer mouse that promotes neutral joint positions, such as the power grip position.

• Supplemental task lighting. Often, computer users hide their monitors behind glare screens and are slouched over their work, limiting the ceiling or window lighting from adequately illuminating their workstation. Hence, people often lean closer to their documents and computer monitors to see them. This produces poor posture, eye fatigue/strain, eye redness and dryness, headaches, cumulative trauma and overall exhaustion. The solution, task lighting, is often overlooked and so simple and cost-effective (not to mention environmentally sound). Keep your feet flat on the floor or use a footrest. This device not only supports the feet and legs, but also the back and keeps the entire spine in proper position.

• Monitor your monitor position. The top of the monitor screen should be even with your forehead and directly in front of you0-it is essential to make sure you are not looking up or down at your computer monitor. A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms-length distance. Your eyes should look slightly downward, approximately 15 degrees to 30 degrees. If you use bifocals, lower the monitor below eye level and turn the screen upward, tilting the screen back 30 degrees to 45 degrees.

• Use a head set. Never hold the phone between your head and shoulder; this puts excessive strain on your neck and shoulders. If you use the phone frequently, use a headset to reduce the strain on your neck.

• Use a document holder. Make sure your documents are at the same plane and a similar distance from you as your computer monitor. Always use an adjustable document holder, preferably in-line with the computer; this will improve sitting posture and reduce the tendency to look down or to the side to read a document while typing. The document holder will also significantly reduce eye strain as the document and monitor screen are the same distance and angle; this limits the need for the eye muscles to constantly readjust.

• Take a 3-minute break every 30 minutes. During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders. Remember that even though computer accessories improve posture if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long. Muscles are meant for movement, not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.

• Optimize your reaching zones. You have three reaching zones at your office computer work station. In order to optimize efficiencies and reduce over-reaching and excessive movements and strain, organize your work area as follows. Your primary reaching zone is for frequently used items, such as your keyboard and computer mouse. Adjustable keyboard trays with attached mouse platforms are a must-have if you are on the computer most of your work day. Your secondary reaching zone is for items that you use occasionally, such as a phone, calculator, stapler and others. Your tertiary reaching zone should have items you use only rarely.

• Keep your Back in the Game and improve your computer-ergonomics here

Read about computer-ergonomics for laptop users here