|
Computer Health and Safety - users of IT
|
|
|
World Wide Computing
|
As more and more work, education and recreation involves computers, everyone needs to be aware of the hazard of Repetitive Strain Injury to the hands and arms resulting from the use of computer keyboards and mice. This can be a serious and very painful condition that is far easier to prevent than to cure once contracted, and can occur even in young physically fit individuals. It is not uncommon for people to have to leave computer-dependent careers as a result, or even to be permanently disabled and unable to perform tasks such as driving or dressing themselves.
Computer Injuries
Injuries related to repetitive movement have affected people for centures from Leonardo da Vinci to modern day
workers in manufacturing. With the spiraling increase in computer use, computer-related injuries are also on the
rise. The best approach is PREVENTION.
The following issues should help you understand how to prevent these injuries through proper body
positioning, stress reduction, and ergonomically correct workstations. These resources should be helpful for Call
Centers that are computerized or manual.
What is RSI?
Repetitive Strain Injuries occur from repeated physical movements doing damage to tendons, nerves,
muscles, and other soft body tissues. Occupations ranging from meatpackers to musicians have
characteristic RSIs that can result from the typical tasks they perform. The rise of computer use and flat,
light-touch keyboards that permit high speed typing have resulted in an epidemic of injuries of the hands,
arms, and shoulders. Use of pointing devices like mice and trackballs are as much a cause, if not more so.
The thousands of repeated keystrokes and long periods of clutching and dragging with mice slowly
accumulates damage to the body : another name for the condition is Cumulative Trauma Disorder. This
can happen even more quickly as a result of typing technique and body positions that place unnecessary
stress on the tendons and nerves in the hand, wrist, arms, and even the shoulders and neck. Lack of
adequate rest and breaks and using excessive force almost guarantee trouble.
You may have heard the term Carpal Tunnel Syndrome in connection with these injuries, but in fact
CTS is only a small and dangerous percentage of typing injuries. Tendinitis, Bursitis , Tenosynovitis ,
DeQuervain's Syndrome , Thoracic Outlet Syndrome, Trigger Finger/Thumb , Myofascial Pain
Syndrome, and several other related conditions may also be to blame. All of these are serious and in
advanced cases can cause great pain and permanent disability. In addition, patients injured by repetitive
strain sometimes develop Reflex Sympathetic Dystrophy (RSD) .
How Do I Prevent It?
Correct typing technique and posture, the right
equipment setup, and good work habits are much more
important for prevention than ergonomic gadgets like
split keyboards or wrist rests. Figure 1 shows proper
posture at the computer. ( Emerging research suggests
that a monitor position lower and farther away may
be better. See these illustrated guidelines which are
significantly different from Figure 1.) Note that the
chair and keyboard are set so that the thighs and
forearms are level (or sloping slightly down away from
the body), and that the wrists are straight and level -
not bent far down or way back. If the table is too high
to permit this, you may do better to put the keyboard in
your lap. Also note that the typist is sitting straight, not
slouching, and does not have to stretch forward to reach
the keys or read the screen. Anything that creates
awkward reaches or angles in the body will create
problems. Please note that even a "perfect" posture may
result in problems if it is held rigidly for long periods of
time: relax, MOVE and shift positions frequently. This isn't just about your hands and arms, either: the
use or misuse of your shoulders, back and neck may be even more important than what's happening
down at your wrists.
Research suggests that all of the above is easier to do if you tilt the back edge of your keyboard
down, away from you. Put a prop an inch or two thick under the edge of the keyboard closest to
you, but make sure the whole thing is still low enough so you aren't reaching up. This is a good
argument for getting an adjustable keyboard tray that permits optimal positioning.
INCREASE YOUR FONT SIZES. Even with ever-larger monitors, many people favor
tiny little fonts in their desktops and applications. This encourages one to hunch forward into the
monitor to read things, putting pressure on nerves and blood vessels in the neck and shoulders.
Microsoft Windows and Macintosh desktops and applications can easily be configured to use larger,
easier-to-read fonts. Do it! Also consider using color schemes that are easier on the eyes,
particularly shades of gray for text documents. (If you are using XWindows on Unix or Linux, make
the fonts in your xterm windows bigger by hitting Control and the right mouse button over the
window for a menu of font sizes.)
DON'T POUND on the keys: use a light touch.
Use two hands to perform double-key operations like Ctrl-C or Alt-F, instead of twisting one
hand to do it. Move your whole hand to hit function keys with your strong fingers instead of
stretching to reach them.
TAKE LOTS OF BREAKS TO STRETCH and RELAX. This means both momentary breaks
every few minutes and longer breaks every hour or so. Pace and plan your computer work. Fidget a
lot!
Hold the mouse lightly, don't grip it hard or squeeze it. Place the pointing device where you don't
have to reach up or over very far to use it; close to the keyboard is best. Better yet: learn and use
keyboard equivalent commands (see lists here and here ) whenever possible, as no pointing device is
risk-free. Even trackballs have injured users. Here's some more shortcuts for Windows 95 users.
Keep your arms & hands warm. Cold muscles & tendons are at much greater risk for overuse
injuries, and many offices are over-air-conditioned.
Eliminate unnecessary computer usage. No amount of ergonomic changes, fancy keyboards, or
exercises are going to help if you are simply typing more than your body can handle. Don't try to be
the fastest, most powerful hacker around - the cost is too high. Also: is there recreational computer
use you can reduce? Can some of your electronic mail messages be replaced by telephone calls or
conversations in person? And lose the computer/video games . . . which often involve long,
unbroken sessions of very tense keyboard or controller use. If nothing else, PAUSE the game every
3 - 4 minutes. Don't sacrifice your hands to a game! For more on games, read "Do Video Games
Screw you up?"
Consider voice recognition. Software that allows computer control or full voice dictation is
becoming more powerful and less expensive.
DON'T TUCK THE TELEPHONE BETWEEN YOUR SHOULDER AND EAR so that you can
type and talk on the phone at the same time. This common procedure is very aggravating for your
neck, shoulders, and arms.
TAKE CARE OF YOUR EYES. "Computer Vision Syndrome" is also a related, widespread
problem that should be addressed at the same time you are setting up your computer for healthier
use. See these articles from The Mayo Clinic , CV Consulting, and Lutron.
PAY ATTENTION TO YOUR BODY. Pain is your body yelling that it's in big trouble, but
learning what is comfortable or awkward for your body before you're in pain may prevent injury.
Chi, yoga,Technique , stretching, or dance classes all may be helpful
KIDS ARE AT RISK TOO .. . with increasing hours in front of the computer at home and school,
using equipment that rarely is set up correctly for people their size
What If I Have Symptoms of RSI?
We all have occasional aches and pains that go away in a day or two, especially when we overdo
anything. But if you have the symptoms listed above regularly when you are using the computer, run, do
not walk, to your doctor or health care provider RIGHT AWAY. Dealing with this early is critical to
limiting the damage, and to spare you a world of hurt , trouble, and frustration. You are not overreacting:
by the time you have symptoms there has already been some damage done, and if you try to ignore the
pain you may sustain a serious injury. If your doctor doesn't seem to know much about RSI, find one
who does. When you find one, listen to them and check with them about any changes you intend to
make or therapy you want to try
Remember that "RSI" is a mechanism of injury, not a diagnosis. Where or how seriously you are
injured, and how best to treat it, varies immensely from person to person. Also, many systemic disorders
such as diabetes can mimic or exacerbate RSI, and these can be ruled out by medical tests, so don't go
chasing a treatment you may have heard about UNTIL YOU'VE SEEN A DOCTOR.
THERE ARE NO QUICK FIXES.
No wrist splint, arm rest, split keyboard, spinal adjustment, etc. is going to let you go right back to work
at full speed if you've been injured, and even carpal tunnel sufferers who undergo the release surgery on
their wrists can be back in pain and trouble if they don't make the long term changes in technique and
work habits that hurt them in the first place. Read this "Or else . . ." warning from someone who's been
there. Healing can happen but it takes months, sometimes years. Many RSI victims do regain the
ability to work and substantial freedom from pain, but find that they remain vulnerable to re-injury and
flare-ups. Prevention is still the best prescription. In any case you should
Learn More About It . . . Books!
Books on RSI contain a far greater depth of information than can be easily presented on-line.
|
|
|
|
|
Repetitive Strain Injuries - continious typing
|
What are the Symptoms?
Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows
Tingling, coldness, or numbness in the hands
Clumsiness or loss of strength and coordination in the hands
Pain that wakes you up at night
Feeling a need to massage your hands, wrists, and arms
Computer-Related Injury:
RSI ~ Carpal Tunnel ~ Back Pain ~ Neck Pain
Repetitive Stress Injuries (RSI) are not new. Before office machines,
accounting clerks suffered unusually severe cramping in their hands which
eventually lead to permanent disfigurement. Pianists and other musicians
have suffered similar ailments from hours of practicing to the extent that
by the time a promising student was ready to perform, he was often
already so afflicted that his professional career was over before it began.
Today, children with an aptitude for computers may never get to reach their
potential because of hours of damaging keyboarding. Even video games
are doing their share of damage.
What are the warning signs? How can RSI be prevented? What do you do if
you're already in so much pain that working becomes impossible?
It is important that potential sufferers be aware that the prevention of RSI
may be simply one of finding a comfortable and efficient posture and
maintaining a balance of movements while you work.
NOTE: Decisions concerning the alleviation of pain and the treatment of
chronic conditions should be made with the assistance of qualified medical
personnel. The possibilities of serious complications and permanent
disability are too great to disregard.
|
|
|
|
|
Nice gentle sitting position
|
Other issues to look at:
* Stress (eyestrain, repetitive strain injury)
* Radaition
* Hazards (electrical faults, fire, EU and UK health and safety legislation)
You may wish to look at the links below to health and safety sites on the internet.
Protect yourself : computer Health and Safety issues
The information in this guide will help you to develop good working practices when using a personal computer or workstation.
If you learn good habits now, it will save you from experiencing problems in the future.
Adopt a good posture
A good working posture is one which can be sustained with the minimum of static muscular effort. In general, a varied working
position is better than a fixed working posture. However, a working position which is static and relaxed, is better than one
which is static and tense.
Your upper body is most comfortable when:
Your back is supported.
Your head is up.
Your upper arms are relaxed.
Your hands and wrists are most comfortable when:
Your forearm is nearly at a right angle to your upper arm.
Your wrist is in a straight line with your hand and forearm.
Adjust your seating position
In order to improve your posture, adjust your chair so that:
Your lower back is supported.
Your knees are level with your hips.
Your feet are flat on the floor.
Your eye level is just above the top of the screen. Tilt your screen if necessary.
The screen is directly in front of you, not at an angle.
Type using both hands ... or better still, learn to touch type
If your arms are raised or your wrists are bent for long periods of keyboarding, tendon and nerve disorders can result. It is
worth learning to touch type because typing encourages the correct positioning of your hand and wrist so you will not overstrain
your forefingers. Remember that using the mouse a great deal can put a strain on your hand and wrist muscles.
Repetitive Strain Injury - RSI
Keyboard-induced RSI is caused by a combination of rapid keyboard movements, by arms in a static position, over a long
period of time. There are several factors that can lead to keyboard-related RSI.
These include:
Rapid, repetitive movements.
An awkward working position.
An excessive work- load.
Tight deadlines.
Inadequate rest breaks.
To prevent the symptoms of RSI, watch your posture, work at a steady rate and take regular breaks from the screen.
Eyes right
According to medical evidence, computer use is not associated with damage to your eyes or eyesight; nor does it make existing
defects worse. However, eye muscles that shift focus between your source document and a screen for a long period of time
can tire.
The symptoms of eye strain include:
Headaches
Itching eyes
Burning eyes
Blurring
Nausea
Fatigue.
If you wear contact lenses you may experience the sensation of dry eyes whilst using a computer. This is because you
may blink less often than usual.
Radiation
The Health and Safety Executive state that there is no evidence that electromagnetic radiation emitted from computers causes
miscarriages, cataracts or skin diseases.
Take a break
To prevent the onset of fatigue, you should have a break, or change of activity, for about 10 minutes after every uninterrupted
60 minutes of computer work. Short, frequent breaks are more satisfactory than occasional, longer breaks. If possible, breaks
should be taken away from the screen. In between breaks, look into the distance and stretch occasionally.
Your safety in the computer lab.
Please refrain from eating and drinking in the labs.
Avoid obstructing gangways with your bags, coats or belongings.
Remove your printout from the printers before you leave the lab.
Personal Workstation Checklist
Chair Adjustment
Is you chair height adjustable?
Does your chair support your lower back?
Is there room between the front edge of the seat pan and the back of your knees?
Can you easily reach your work without interference from the arms of your chair?
Are your arms and shoulders relaxed without interference from the arms of your chair?
When typing or using a mouse, are you able to keep arms in a comfortable position without resting them on the
armrests?
Do your feet rest flat on the floor or footrest?
Are your knees bent at approximately a 900 angle?
Sitting with your feet flat on the floor (or supported by a footrest) will help support your spine. Having your thighs
parallel to the seat with knees bent at approximately a 900 angle, and having adequate clearance behind your knees, will
keep the chair from interfering with the circulation to your legs.
If the back of your chair is adjustable, raise or lower it so that the contour of the chair provides maximum lumbar (lower
back) support. If possible, adjust the tilt of the back rest to support your body in an upright position. A slight angle,
either forward or back, is also acceptable. Adjust the chair according to what is most comfortable for you.
If your chair has arms, they should allow you to get close to your work without getting in the way. If you're typing, they
should be at a height where they just barely contact your elbows when your arms are resting comfortably at your side.
Chair arms should not force you to elevate your shoulders or wing your arms out to the side.
Work surface / Keyboard Adjustment
With your chair adjusted properly, is your keyboard at approximately elbow level?
Are your arms resting at your sides rather than stretched out in front of you?
Are your shoulders relaxed and not elevated when you work at your work surface?
When typing or writing at your work surface, is there approximately a 900 angle between your forearms and your
upper arms?
When typing at your work surface, are your wrists in line with your forearms and not bent upwards, downwards,
or to one side or another?
Is there at least 2 inches of clearance between the bottom of your work surface and the top of your thighs?
Ideally, with your arms resting comfortably at your side, the home row of your keyboard (the row with letters a, s, d ...)
should be at approximately elbow level. If your work surface is adjustable, start by adjusting your chair as indicated
above. Once that's at the proper height, then adjust the work surface. If your work surface is too high and cannot be
adjusted, adjust the chair to bring your elbows to the home row level of the keyboard and support your feet with a
footrest if necessary.
Monitor Adjustment
Is the viewing distance to your computer monitor somewhere between 16 and 24 inches?
Is the top of your computer screen at or just below eye level?
Is your computer monitor protected from excess glare?
If you wear bifocals or trifocals, are you able to look at the monitor without tilting your head?
Once your chair and work surface are properly adjusted, adjust your computer monitor so that the top of the screen is
at or just below eye level.
People who wear bifocals or trifocals often end up tilting their heads back to read through the lower portion of their
glasses. This can sometimes lead to neck, shoulder and back discomfort. Lowering the computer or purchasing glasses
specifically designed for the viewing distance to your terminal screen can help alleviate this problem.
Workstation Accessory Arrangements
Are your input devices (mouse, trackball, digitizing tablet) at the same eye level as your keyboard?
Are your primary work materials / input devices located in front of you?
Do you have enough room on your work surface for all your computer accessories?
Are your most frequently accessed items (phone, manuals, etc.) easy to reach?
Do you have an adjustable document holder to hold reference materials?
Are you able to keep your arms from resting on any hard or square edges on your work surface?
If a large percentage of your time involves using a phone, do you use a headset?
Rectangular work surfaces often don't allow enough space for computers and related accessories. Keyboard trays or
similar devices are one option to increase desk space. However, these devices can sometimes force you too far away
from your primary work surface, force you to reach for your mouse or other accessories, or put your mouse at a higher
level than the keyboard. All of these problems may cause pain or discomfort to arms and shoulders. They may also
interfere with the thigh clearance under your work surface. Corner work surfaces are often preferable because they
provide depth and, since they wrap around you, place your accessories closer to you.
As you changes tasks, remember to move primary materials/input devices in front of you. If you must frequently look at
reference materials as you type you should consider using a document holder or slant board. Either will help you keep
your head aligned over your spine and can prevent or relieve neck, shoulder and back discomfort. If using a document
holder, position it at the same height and distance as your monitor.
A padded wrist rest can help support your wrists in a straight and neutral position. This takes some load off your neck,
shoulder and back muscles, plus helps maintain circulation by keeping your arms off the hard edges of the work surface.
Ideally, the wrist should be made of a firm foam and constructed so that the pad height muscles matches the front (toe)
height of your keyboard.
Talking on the phone with the receiver cradled between your ear and your shoulder can cause neck, shoulder and back
pain. A headset will allow you to maintain the spine in alignment while talking on the phone.
Work Habits
Do you take short and frequent breaks throughout the day to reduce fatigue?
Do you frequently change body positions while working?
Do you provide your eyes with vision breaks very hour?
Do you work fairly regular hours without a lot of overtime?
Are you able to meet deadlines without excessive stress?
Are you comfortable and free of pain while working?
Periodic breaks help to alleviate fatigue and strain to your eyes and upper body. Taking a break does not mean that you
have to stop working. Rather, it allows you to integrate other activities such as making phone calls, making copies or
talking with a co-worker.
Changing positions periodically helps maintain circulation and prevents putting pressure on any area of the body for an
extended period of time.
Working overtime, or working under stress to meet deadlines, often adds to the pain or discomfort. In addition to taking
breaks and changing positions periodically, you should pay attention to how your body responds to pain. Pain that goes
away overnight is usually a sign of fatigue. Pain that is continuous and doesn't go away overnight may indicate a more
serious problem. If you experience pain or discomfort while working, contact University Health Services immediately.
It's much easier to treat a problem in its early stages. Ignoring pain could lead to chronic or serious injury.
Finally, develop good habits outside of work. While you may not be able to adjust all the work surfaces at home, you
may be able to make minor adjustments that are significant to your body. Good posture and good work habits are just
as important outside of work, whether you're typing on your home computer, doing chores around the house or involved
in special projects or hobbies.
|
|
|
|
|
|
|
|
