Musculoskeletal Disorders
can range from general aches and pains to more serious problems.
Medical practitioners do recommend that all the users who use computers
regularly should report signs and symptoms of Musculoskeletal Disorders
as early as possible to prevent serious injury or permanent damage. The
most commonly noticed signs and symptoms of Musculoskeletal Disorders
associated with computer use are as follows:
Signs and Symptoms
- Numbness or a burning sensation in the hand
- Reduced grip strength in the hand
- Swelling or stiffness in the joints
- Pain in wrists, forearms, elbows, neck, or back followed by discomfort
- Reduced range of motion in the shoulder, neck, or back
- Dry, itchy, or sore eyes
- Blurred or double vision
- Aching or tingling
- Cramping
- Loss of color in affected regions
- Weakness
- Tension stress headaches and related ailments
These types of problem can be caused by any of the following factors:
If the user maintains an unnatural or unhealthy posture while using the computer
If the lower back support is inadequate for the user
If the user continues to sit in the same position for an extended period of time
If the set up of the workstation is ergonomically poor.
It
should be noticed that all these symptoms might not necessarily lead to
an MSD. However, if the user experiences any of the above symptoms,
he/she should make an evaluation of their working positions as well as
the layout of their workstation.
Prevention Is Better Than Cure. Always
It is always better to take precautions to avoid musculoskeletal
disorders than to treat them after you get affected. Some general
precautions include:
Taking regular breaks from working at your computer - a few minutes at least once an hour
Alternating work tasks like mixing computer tasks with non computer tasks alternately to avoid strain
Regular stretching to relax your body
Using comfort equipment such as footrests, wrist/palm rests, and document holders if required
Keeping the mouse and keyboard at the same level
Avoiding gripping your mouse too tightly . it is always recommended to hold the mouse lightly and click gently
Familiarize yourself with keyboard shortcuts for applications you regularly use like Ctrl+S to save and Ctrl+P to print (to avoid overusing the mouse).
As
discussed earlier, ensure that your workstation is set up correctly.
Normally, it includes the monitor, keyboard, mouse, seating, desk, and
where appropriate, footrest (to help you rest your feet flat if they don.t reach the floor), wrist rest, and document holder.
The monitor should possess the following features:
Your monitor should swivel, tilt and elevate - if not use an adjustable stand, books, or blocks to adjust the height
It should be positioned so the top line of the monitor is not higher
than your eyes or not lower than 20° below the horizon of your eyes or
field of vision
Ensure that it is at the same level and near the document holder if you use one
It should be between 18 to 24 inches away from your face
The keyboard should possess the following features:
It should be detachable and adjustable (with legs to adjust angle)
It should allow your forearms to be parallel to the floor without having to raise your elbows
It should allow your wrists to be in line with your forearms so your wrists need not be flexed up or down
It should include enough space to rest your wrists or should include a
padded detachable wrist rest (or you can use a separate gel wrist rest
which should be at least 50 mm deep)
It
should be placed directly in front of the monitor and at the same
height as the mouse, track ball, touch pad, or any other pointing
device.
The chair should possess the following features:
It should support the back, and have a vertically adjustable
independent back rest that returns to its original position and should
have tilt adjustment to support the lower back
It should allow the user to adjust its height to be adjusted from a sitting position
It should be adjusted so the back crease of the knee is slightly higher
than the pan of the chair (use a suitable footrest, if required)
It should be supported by a five prong caster base
Ensure that it has removable and adjustable armrests
It should also have a contoured seat with breathable fabric and rounded
edges to distribute the weight and should be adjustable to allow the
seat pan to tilt forward or back
The table/desk should possess the following features:
Ensure that your table/desk provides ample leg room and is height adjustable (preferably)
It should have enough room to support the computer equipment and space for documents
It should be at least 900 mm deep
It should have rounded and blunt corners and edges
Repetitive Strain Injury (RSI)
The
work pattern of computer professionals carries a lot of orthopedic
disorders. The chief complaint is constant pain in the upper limbs,
neck, shoulders, and back. Upper limb disorders (also called RSI, or tenosynovitis) are the most worse as they may rapidly lead to permanent incapacity.
Repetitive
strain injury occurs when the movable parts of the limbs are injured.
Most of the times, the victims of this injury are computer
professionals, musicians, students, and others who have to use their
hands regularly in a repetitive manner.
Symptoms
The
users experience constant pain in the hands, elbows, shoulders, neck,
and the back. Other symptoms are cramps, tingling, and numbness in the
hands. The hand movements of the user may become clumsy and the person
may find it difficult even to fasten buttons.
Another variant may produce painful symptoms in the upper limbs, but the site may be difficult to locate.
The common diagnoses seen in this group are Carpal Tunnel Syndrome, Tenosynovitis,
Bursitis, White Limb, and Shoulder pain. A major cause is strain due to
long unbroken periods of work. Ergonomics or the lack of it plays a
very important role. Lack of information about the condition leads to
neglect by the concerned individuals.
Palliative measures
People
concerned should seek medical attention when early symptoms set in.
Measures that can be adopted at an individual level include:
Posture:
The recommended posture to sit in front of a computer is semi-reclined
with the forearms resting in a cradle or on an extension of the
keyboard support. There should be ample support for the back. The hands
should be free and point in the direction of the forearms. The feet
should rest on the ground or feet support. The distance of the monitor
should be 18 inches or more and at a slightly lower level than the eye
level.
Rest: The user should take short breaks every 15 minutes and slightly long breaks after every hour.
Hydration: Drink adequate fluids to keep the tendons and soft tissues soft.
Shortcuts:
Use keyboard shortcuts and less of mouse. Touch the keyboard softly and
do not pound at it. The wrist should rest on the table or wrist rest.
Telephone use: Dont cradle the telephone between the face and shoulder while working, as this can lead to neck strain.
Messages: Dont use the computer while conveying messages in person or through the intercom.
No games: Games or surfing at work may increase stress on your hands.
Preventive Measures at the Organizational Level: Organizations that use computers in a big way can also adopt certain preventive measures. These include:
o You need to educate your employees on the importance of adopting a proper posture
o Ensure
that all your employees are using quality ergonomic furniture that will
save loss of working hours by guaranteeing full comfort of the
employees.
o Give
periodic reminders through lectures and audio-visual presentations by
medical professionals on the importance of taking good care of health
while using computers.
When
symptoms set in, consult an orthopedic surgeon. Do not make the
diagnosis yourself. The diagnosis will be made from the history and
clinical findings as there will be no changes in X-rays, since the soft
tissues are involved. Nerve conduction studies can confirm the
diagnosis. In cases detected earlier, attention to ergonomics will
restore normalcy.
In cases diagnosed late, orthopedic treatment like injections and even minor surgery may be necessary. Learn more about Healthy Computing habits.