You're
free from the confines of the cubicle farm. You work at home
or in a small office. Lunch is when you're hungry. A break is
a stroll around the block. However, there are the drawbacks
like working hunched over the dining room table, sitting for
hours on end in a chair from the '70s, and that overhead
lighting may be great for dinner parties, but it's not exactly
helping you finalize that proposal.
In fact, you may be part of
the 30 percent of all computer users who suffer from some form
of work-related discomfort. Preventing injuries associated
with excessive computer use, such as cumulative trauma
disorders, is even more essential for those who work from home
or in small offices without the proper tools.
Tom Albin, a professional
ergonomist with 3M, provides the following simple tips to help
ensure home and small office workers reduce their risk of
strains and pains.
Posture Perfect
Proper posture is essential
to healthy computer use. Poor posture has been shown to
increase fatigue levels and place unneeded strain on the back.
Invest in a chair that adjusts to your height and provides
adequate lumbar support. Place your feet on the floor or on a
footrest, such as the 3M Adjustable Footrest, which will
increase comfort by relieving stress on the legs, back and
neck. If your job requires a lot of phone use, avoid cradling
the phone between your ear and shoulder. Try using a
speakerphone or headset to better prevent neck and shoulder
strain.
Break it Up
Ergonomists have a saying,
"The best posture is the next posture." Be sure to take breaks
during the day to keep moving. Sitting or typing for a long
period is not only uncomfortable, but increases the risk of
serious health problems down the road. Use a sit-stand work
surface, like the 3M Adjustable Keyboard Tray, to change your
position while keying. Or just standing up, stretching or
taking a walk will provide the rest that your hands and body
need. You'll feel more comfortable and energized throughout a
long day when you do.
PC Arrangement
Make sure your computer is
arranged correctly on the desk. Counter to common perception,
computer monitors should be situated just below eye-level.
This will help reduce backward head and neck tilt and
straining associated with an incorrectly positioned monitor.
Be careful not to place the monitor too low, which will also
place pressure on the neck muscles. If you're working on a
kitchen table or low desk, you may need to place your monitor
on a monitor stand to raise it to the proper height. In
addition to raising your monitor to the proper height, 3M's
monitor stand even allows you to store papers and documents
within it to help keep your desk clear of clutter.
Also vital is positioning
the monitor at the proper viewing distance. The standard rule
of thumb is that the monitor should be at least 20 inches
(approximately arm's length) from you. Make sure you can
clearly see the characters on your monitor. You may need to
adjust your monitor brightness and contrast settings to
display characters clearly.
Keep it in Neutral
According to the Bureau of
Labor Statistics, 64 percent of all workplace illnesses are
disorders associated with repeated trauma, such as carpal
tunnel syndrome. Treatment and surgery for carpal tunnel is
painful, expensive and not always successful, so being aware
of the risk is crucial. The key to healthy wrists is keeping
them in a neutral position while typing or using a mouse. To
see if your wrists are in neutral, check and make sure that
your forearms, wrists and hands are in a straight line while
you're typing. If not, use a wrist rest to support your wrists
and help keep them straight.
3M conducted a study to
determine the effects of wrist rest use and found that it
helps reduce the stress on the wrists, hands and the carpal
tunnel by keeping them closer to neutral. When choosing a
wrist rest, look for one that is neither to hard, which will
actually place unneeded pressure on the wrist, or too soft,
which will inhibit the wrist's movement. Try 3M's gel-filled
wrist rest, which incorporates a specially developed gel to
most accurately conform to the user's wrists and palms.
Be a Visionary
Working on a computer all
day can quickly take a toll on your eyes. Check the lighting
in your home or office to reduce glare on your computer screen
and prevent vision problems. Use window coverings to diminish
outside light and try turning off some of the overhead lights.
Try using an anti-glare computer filter, like the 3M Circular
Polarizing Filter, which allows for a clear, sharp image that
is easy to read and kind to the eyes.
Position reference
documents at the same height and distance as your computer
monitor by using a 3M document holder that securely attaches
to the side of the monitor. This will eliminate the need for
your eyes to refocus each time you glance between the monitor
and the reference paper, reducing eye -- and neck -- strain.
Additional Resources
For more information on how
to stay healthy at work, or additional ergonomics tips and
guidelines, visit 3M Office Ergonomics at
www.3M.com/ergonomics and click on the Self-Help site, or call
3M at (800)332-7483.
Courtesy of Article
Resource Association, www.aracopy.com
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