Avoiding repetitive stress with your computer

RSI or repetitive stress injury is now beginning to enter the mainstream as a legitimate workplace health concern. It has been around for years but with the increased number of people who use their computer all day long it's serious health effects are getting more attention.

I am self employed and don't work in a rigid office environment but I do find myself having some problems from the repetitive tasks and work that I do with my computer for my business and writing this newsletter.

It is important to pay attention to your body and heed the little warning signs before they start shouting at you and you are unable to work because of a severe case of RSI. Be proactive take steps now to improve your office environment, change your schedule to accommodate breaks from the computer to work on other jobs. Develop a routine of stretches and do them throughout the day.

Take a look around at your office; your chair, desk, monitor, keyboard, and mouse they should be comfortable for you to use and not be contributing to tension from repetitive activities. Set aside money in the budget to update your equipment to ergonomically designed furniture. Buying one piece a month until your office is equipped. The cost of lost work hours and possible surgery to correct the problem is far more expensive than buying the correct tools for your business first.

Desk:

There should be a shelf for your keyboard just below elbow height to avoid strain on your wrists. The desk should be level and sturdy. It shouldn't shake while you are working. Make sure the desk is deep enough for you to place the monitor at least 20 inches away from you.

Chair:

Your chair should be adjustable vertically so that your thighs and forearms can be parallel with the floor. There should be an adjustable backrest to keep you sitting tall and keep you from slouching. Sturdy armrests are very important. And wheels that will allow you to move around and readjust your position.

Keyboards and mouse:

There are several new designs on the market, try some out at a local computer store and see if they are more comfortable for you than the one you are currently using. Try out a pointing device or track ball instead of your regular mouse.

Lighting and monitor:

This is very important for the health of your eyes. Make sure to use diffused lighting around your computer. An overhead lamp with flared sides to diffuse the light is great. If you only have a stationary lamp on the desk, shine the light at the wall and use the diffused light that bounces back from the surface. A good quality monitor is one of the most important pieces of equipment in your office.

For a 17-inch and smaller monitor you should have a dot pitch no higher than .28 (Dot pitch: The density of pixels used to display images in a computer monitor.) The monitor should have a fast vertical refresh rate. The industry standard is 68 hertz. (Vertical refresh rate: The speed at which the image on a computer monitor is updated. The faster the refresh rate, the more stable-appearing the image.) A bright monitor and adjustable height and angle are very important.

Other Solutions:

Along with the stretching exercises below try some of these ideas to help you stay healthy at your computer. Use simple meditation and stress reduction techniques.

Change your position alternating between sitting and standing. Replace the long break with shorter breaks where you get up and move around stretch and change your eye focus from close-up to long distance.

Shift your job from time to time working on non-computer related tasks. Reduce the number of repetitions in one session.

Use anti fatigue matting in areas that you stand and do repetitive tasks. Use footrests and padded grip sided pens.

Stretches:

Try the following stretches, start out slowly and get in the habit of doing them several times a day.

Hold each stretch for a 10-second count.

Hands:

Make a fist then spread your fingers outwards as far as possible. Repeat this slowly several times holding each position for a count of 10.

Shoulders:

Alternate shrugging and relaxing your shoulders. Rotate your shoulders up towards your ears and then Push them back bringing your shoulder blades together. Stand and reach your hands overhead and stretch as you do bend at the side.

Fore arms:

Place your palms together with your fingers straight and your elbows lifted and out to the side. Bring your hands down in front of your face and slowly lower you position until you feel the stretch.

Wrists:

Hold your arms shoulder height in front of you and alternate you hand position with your fingers pointing out away from you, down, out, and up.

Neck:

Slowly drop your head and tuck your chin. Stretch your head in a gentle tilt from shoulder to shoulder. Look out and over each shoulder Extending the focus of your eyes. Take a 10-minute walk outdoors at least once in the middle of your workday.

To learn more about this author, visit BZ Riger-Hull's Website.

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