Repetitive strain injury or RSI is a range of painful or uncomfortable conditions of the muscles, tendons, nerves and other soft tissues, usually caused by repetitive use of a certain part of the body, often somewhere in the upper limbs.
Since our patients are computer professional, it is important for them to practice good computer ergonomics to prevent RSI and also to reverse it in early stages.
What is good computer ergonomics?
A properly set-up office workstation helps workers maintain a neutral body
posture. This is a comfortable working posture, in which the joints are
naturally aligned, reducing stress and strain on the muscles, tendons, and
skeletal system, and minimising the risk of developing RSI. An adequate
workstation also helps to prevent fatigue, eye strain, headaches and stress
by controlling environmental conditions.
• The head is level, or bent slightly forward, looking straight at the screen
and generally in line with the torso
• The shoulders are relaxed and the upper arms hang normally at the side
of the body
• The back is fully supported, with appropriate lumbar support when sitting
vertically or leaning back slightly
• The elbows stay close to the body, bent between 90 and 120 degrees
• The hands, wrists, and forearms are straight, in line and roughly parallel
to the floor
• The thighs and hips are supported by a well-padded seat, and generally
parallel to the floor
• The knees are about the same height as the hips, with the feet slightly
forward
• The feet are fully supported by the floor or by a footrest.
In order to achieve adequate working conditions, the work space and
equipment must be carefully selected and positioned.
Aspects to consider when setting up a workstation
Computer screen: The top of the screen should be at or just below the worker’s eye level (bifocal
wearers may need to lower the monitor).
• It should be placed at arm’s length, and aligned with the trunk.
• It should be positioned perpendicular to windows and/or below light sources.
. It should be tilted back
Laptops are subject to Regulations if they are in prolonged use.
Keyboard: This should be aligned with the user (with key B in front of the belly button).
It should be positioned at or slightly below elbow level.
Mouse/other input device:This should be positioned at or slightly below elbow level.
It should be close to the keyboard (some people use a keyboard without a numeric pad, to ensure that the mouse is in a good position to adopt a good posture).
The hand should be taken off the device when not in use.
Chair: This must be adjustable and have good stability. It should allow smooth movement.
The seat pan should be adequately cushioned.
Armrests should be positioned away from the front edge of the chair, or be adjustable in height, so that the chair can be pulled into the desk.
Work space: This must provide adequate room for keyboard and mouse.
Frequently used items (telephone, documents, staplers, calculator) should be placed within easy reach inside the normal work area.
Work surface: Arms, wrists or elbows must be kept
away from sharp edges.
Adequate leg clearance must be provided under the desk.
The surface should be non-reflective.
Document holder: This should be positioned next to the
screen and at the same angle.
Telephone: This must be kept within comfortable arm's reach.
If frequently used, a hands-free headset should be considered.
Nowadays, special reference to the use of laptops is required, since an
increasing number of workers use this type of computer all day. Laptop
design does not comply with the basic ergonomic requirement for computers
to have a separate keyboard and screen. As a result, if the keyboard is in an
optimal position for the user, the screen is not, and if the screen's position is
optimal the keyboard's is not. The use of laptops can lead to musculoskeletal
discomfort, particularly in the neck and wrist, due to the postures that are
adopted.
The safe use of a laptop as the main computer at work requires:
• Positioning the laptop on the desk in front of the user, so that the screen
can be seen without bending the neck. This may require the elevation of
the laptop above the desk surface using a stable support, such as a
computer monitor pedestal. Laptop stands are also available
• Using a separate negative-tilt keyboard and mouse connected directly to
the back of the laptop or to a docking station
• Emphasising the importance of breaks and changes in activity for laptop
users.
Regardless of how good the working position is, prolonged static postures are
not healthy. Thus, work activity must allow for pauses and micro-pauses,
during which workers can:
• Change their working posture frequently by making small adjustments to
the chair or backrest
• Stretch their fingers, hands, arms, and torso
• Perform different tasks, like filing
• Stand up and walk around
• Blink and focus their eyes on objects away from the screen.
Below is an example of a proper ergonomic workstation setup.
Hope following the above will help IT professionals in preventing and treating RSI and related disorders.
