|
INTRODUCTION
There
is no other device that changed our lives like computers. The growth of
computers and related technologies has been so unprecedented that, it
has found a place in every aspect of human life. Be it for fun,
relaxation or money, people use this device widely so much that, it’s
found in almost every establishment.
Philosophically, everything in life comes with a side-effect. It’s same
with the so-called magic device, computer. There has been a lot of
discussion in the media about the side effects of using computers for a
long time. After revolutionizing the world with its multitude of uses,
the health hazards of long time computer usage became a real revelation
for the millions of computer users. It all started in the 80.s and as
years passed, more studies revealed many astonishing facts.
The
most common ailments related to computer usage are vision defects and
wrist injuries. According to American optometric association, 12
million Americans visit eye doctors due to computer related problems.
Though these facts can be quite frightening, you need not panic as a
little care can make you devoid of these even if you are a regular
computer user.
Computers are used by millions of people every day around the world.
And each of them will have their own styles of working and hence there
cannot be a single correct arrangement of components that will work
well with everyone. A transcriptionist may find things easier if the
arrangement enables her fast and accurate typing while a graphic artist
may like to have his work station done in a way that foster his
thinking.
Try
imagining your workstation as you go through each section and visualize
if you can identify where you have to improve on your posture,
placement of system components and the workstation. This is a guide on
tips and ticks to minimize or eradicate your identified stress and
strain while using your computer and how to stay healthy though you
have to work on your computer all day and thus enables you to design
your own workstation.
These
days, computers have become so inevitable part of our lives that we
need to use it for various purposes. Be it a free time or working
hours, except a very few people, all depend on this machine to get
their jobs done. Everything you need to know about the computer
work hazards and the preventive techniques you need to follow to make
your stay in front of the computer, trouble free are included here,
divided into sets of pages.
I have
come across some common worries shared by people who have to sit for
long hours in front of the computer.
- Is there a term called overuse of computers? If so, where do I draw the line?
- If I have to use it on a daily basis, how many hours of my presence in front of this machine is recommended?
- Will I be able to finish my work if I am to follow my recommended time schedule?
Before discussing on how to set your computer
workstation, let’s have a look at the concept of neutral body
positioning. This can be defined as a comfortable working posture with
a natural alignment of all your joints from head to toes. This method
of neutral positioning helps you reduce the stress and strain on the
muscles, tendons, and skeletal system thus reducing the risks of
developing a musculoskeletal disorder (MSD). If you are a person who
would like to maintain neutral body postures while working at the
computer workstation, then you should be considering the following
instructions:
- Ensure that your hands, wrists, and forearms are in a row, straight, and almost parallel to the floor.
- Ensure that your head and torso are in-line with head slightly bent forward, facing towards the front, and balanced.
- Ensure that your shoulders are at ease with upper arms hanging normally at the sides of your body.
- Ensure that your elbows are close to your body and bent between 90 and 110 degrees.
Fig. 1 - Elbow angle
- The feet should be either supported by a footrest or should be relaxing on the floor.
Fig.2-Footrest 
-
While leaning back or sitting in a vertical position, ensure that your
back is supported fully with firm hold on the lumbosacral area.
Learn more about Healthy Computing habits.
- Your seat should be well padded in order to support your hips and thighs.
- Ensure that your knees and hips are in almost the same height with your feet slightly forward.
Even
though you are positioned in the best of the postures at your
workstation, it is not healthy to continue in that posture for long
hours. It is ideal to change your position every now and then. The
following are some tips to reduce your strain from continuing in the
same posture in front of your computer.
- Your chair and backrest have to be adjusted at regular intervals.
- Your fingers, hands, arms, and torso need to be stretched periodically.
You need to stand up, stretch your back muscles, and stroll around for a few minutes now and again.
Fig.3 . workspace dimensions
Let’s now see some examples of changes in body postures that ensure neutral body positioning.
Vertical Sitting Posture
The neck and torso of the user are
more or less vertical and in a row, the thighs are almost horizontal,
with vertically positioned lower legs.
 
Fig.4 - Vertical Sitting Posture
Traction Posture
The legs, torso, neck, and head of
the user are more or less in a row and vertical. The body weight of the
user is either shared by both the legs or may elevate to a single leg.
Fig. 5 . Traction posture
Declined Sitting Posture
The thighs of the user are
inclined, the buttocks are higher than the knee and the angle between
the thighs and the torso is greater than 90 degrees. The torso is
vertical or slightly stretched out and the legs are vertical.
Fig.6 . Declined sitting posture
Reclined Sitting Posture
The torso and neck of the user are straight and tilt back between 105 and 120 degrees from the thighs.
Fig.7 . Reclined sitting posture
Selection and Arrangement of the Components for the Workstation
The setting of the workstation,
the selection and arrangement of the chair and other accessories, and
his comfort in handling all the accessories of the desktop computer are
the most vital factors that help the user to maintain a neutral body
position. You need to check the following before starting to work on
the system.
- Check
whether the workstation is set up well. The keyboard, the monitor, and
your posture should be on a straight line so as to avoid any positional
discomforts.
- Never look up at the screen. Always adjust your chair as to look down at the screen.
- The desktop should be at a convenient height with enough space for your computer and papers, if any.
- The chair should give good support to your back with height-adjusting options.
- The keyboard and the mouse mat should have a good wrist-rest.
- For those who are copy typing, have a document holder so that you don.t strain your neck and head too much.
Let us discuss how to select and
arrange particular components for the workstation to help you carry out
your work more professionally, contentedly and safely. The following
sections explain how to select and arrange specific workstation
components.
Monitors
Keyboards
Pointer/Mouse
Wrist/Palm Supports
Document Holders
Desks
Chairs
Telephones
|