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Fitness Article
of the Month
August 1997
Any office
worker will find this article helpful. Credit goes to Linda Henry.
Nice job!
Ergonomics
By
Linda Henry, Associate Editor
Ergonomics means
creating a healthy work environment. With computer-related RSI injuries
currently the most common work-related complaint, ergonomics for
computer use and office work would be wise. Here are some tips to
prevent or modify headaches, back, neck and shoulder pains, writer's
cramp and stiff hands, which can be the precursors of more serious
problems.
| 1. |
Invest
in the right chair. It should have a comfortable back with a
bit of curve in it and be adjustable for your height, 16'20
inches from the floor. |
| 2. |
Sit with
your weight forward and your arms at desk height. Both feet
should rest flat on the floor or against a foot rest 2'4 inches
high. The top of your desk should be level with your bent arms
so that the keyboard and your hands and wrists are all level.
Your lower back should be supported either by the chair or a
cushion. Keep your spine and head upright. Don't slouch. |
| 3. |
Computer
monitor (with an anti-glare screen) should be 5-15 degrees below
eye level and about 2 feet in front of you. Do not crane your
neck to read copy. An eye-high document holder is a good investment.
Hands and wrists should be in a comfortable, relaxed position
- not too high nor held at an awkward angle. |
| 4. |
Invest
in an under-the-desk gliding pad for your keyboard with a built-in
wrist rest that will help prevent or alleviate symptoms of overuse
injuries. |
| 5. |
If you
write a lot by hand, paint or use drafting tools, purchase a
few inexpensive pen/pencil grips to ease strain on the fingers |
| 6. |
Take frequent
exercise breaks. A few simple stretches as well as shaking out
your hands can prevent muscle aches, stiff neck and sore arms
and hands. Try to do these once every hour. |
You can also
purchase a computer program that will remind you at set intervals
to take a break or stretch.
-- L.H.
This fitness
article is for educational purposes only. It is not medical advice
and is not intended to replace the advice or attention of health-care
professionals. Consult your physician before beginning or making
changes in your diet, supplements or exercise program, for diagnosis
and treatment of illness and injuries, and for advice regarding
medications. Thanks. RM
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