You can have the latest technology products on the market, but if you're sittling incorrectly while using them, your work--and your body--will suffer. In this article, learn the ins and outs of ergonomically-sound computing, and the dangers of disregarding them.
You may know the best methods by which you can increase your computing productivity, but are you doing everything in your power to stay productive by forming sustainable—and healthy—computing habits? You can prevent computer-related injury by improving your physical interactions with your computer. Proper positioning of your computer components along with good computing posture and work habits are the keys to mitigating the likelihood of injury caused by repetitive stress on your muscles, tendons, and nerves.
What are Ergonomics?
Ergonomics applies scientific information about humans to the design of the environment, objects, and systems that we use. Computer ergonomics involve the factors that affect your health and ability to work on a computer. This includes the study of your computer workstation configuration, your posture and movements in using your computer, your work surroundings, such as lighting and noise level, and psychological factors, such as stress. The ultimate purpose is to improve your computing environment to avoid or accommodate injury.
Can My Computer Hurt Me?
Repetitive Stress Injury (RSI) is fundamentally an overuse injury, and in an office setting, it is often related to computer use. Muscles become fatigued and cannot recover, and tendons and joints become inflamed. On the mild side, this causes pain, numbness, or tingling. However, it can lead to much more severe symptoms, such as the loss of function in the hand. The most severe type of computer-related RSI is called Carpal Tunnel Syndrome.
According to the Bureau of Labor Statistics, RSIs reported to the Occupational Safety and Health Administration (OSHA) have dramatically increased in the years since the IBM PC was introduced. In 1981, 18% of all illnesses reported were RSIs. This number increased steadily to 52% in 1992, as computers became prevalent in the work environment, and has remained constant ever since. Statistics from 1992-2000 show an improvement in all illnesses, but RSIs resulted in the highest median number of days missed from work among all reported illnesses.
What Should I Do?
The good news is that preventing the pain is comparatively simple. Keep this in mind: With the appropriate furniture adjustments and ergonomic equipment, you and your workstation should be a union of right angles. The height of your seat should allow for your knees to bend at 90 degrees or greater, and your feet to plant comfortably on the floor; your seatback should be adjusted to allow for a 90-degree bend at the hip and adequate lower back support. In addition, your mouse and keyboard height should be adjusted to allow your hands to be at elbow height or lower, your forearms and hands to form straight lines, and your shoulders to be relaxed. The top of the monitor screen—or screens—should be aligned at or slightly below eye level, and positioned approximately an arm's distance away from you. And, if you do have two monitors, they should be as close together as possible.
Here are some positioning tips to help avoid RSIs:
- Monitor. Your monitor should be between 18 to 40 inches away from your eyes. Raise or lower your monitor so that you do not need to raise or lower your head to work. Keyboard. The positioning of your keyboard is critical. It should be approximately 25" off the ground, which is just under normal desk-height.
- Mouse. The mouse should be at the same level as your keyboard.
- Wrists. Keep your wrists flat so that your hands are even with your arms.
- Shoulders. Relax your shoulders and avoid hunching them to reduce tension.
- Back. Keep your back straight. Don't slouch, and don't angle your back too far backwards.
- Feet. Keep your feet flat on the floor. Use a footstool if necessary.
- Head and Neck. You want to keep your head level to prevent stress on your neck.
- Arms. When you're not typing or using the mouse, keep your arms on your armrests. Do not hover your hand over the mouse while waiting for a web page to load.
Ergonomic equipment, like those items listed below, can help:
- Ergonomic Keyboards. These keyboards, like Microsoft's Natural Keyboard, can be effective at preventing RSI in some people.
- Keyboard and Mouse Shelves. If your desk is not the appropriate height, and you cannot adjust your chair to ensure the proper computing posture, you may consider investing in an adjustable under-the-desk shelf.
- Document Holder. If you are entering a substantial amount of data into your computer while referring to paper documents, you should consider a document holder that will hold the paper at the same height as your monitor.
- Adjustable Chair. An adjustable chair allows you to ensure that your posture is correct for computing, and also allows you to shift your posture frequently.
What Can I Do Right Now?
Start practicing healthy computing habits today. Take active breaks at least once per hour and take micro breaks from your seat once every 30 minutes. Plus, try to alter your posture—even by just tilting your chair differently—once every two hours. Take care of your eyes by maintaining a clean screen, blinking often and refocusing your eyes once every 5-10 minutes.
Do not neglect your laptop in your ergonomics evaluation. In today's society, work no longer happens exclusively at the office; increasingly, people are working remotely, resulting sometimes in less than ergonomic configurations. Fortunately, however, simple devices—like laptop stands ($30-$35) and external wireless keyboards and mice ($50)—can make a world of difference without breaking the bank.
The Last Word
Education about proper computing posture, positioning, and habits may be the most effective way of preventing Repetitive Stress Injuries. By following some of the recommendations presented above, we hope that you are able to improve your overall computing experience and reduce your risk of injury.
Please note that the information presented here is not a substitute for professional medical advice. If you feel pain, please consult a medical professional. If you have any questions about any of the information contained in this article, or would like an ergonomic evaluation of your workspace, please email us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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