A must read: Computers can wreck your health. Part 1

Guess what? Sitting on your butt all day is bad for your spine. I know of five people who have compressed discs in their lower spine. They say it hurts like hell and is costly to treat.

So, here are some guidelines for creating a good ergonomic working arrangement based on a plan developed by Dr Alan Hedge, Professor, Ergonomics, Cornell University.

Put in place, they will help the rest of us escape the fate of my friends.


Steps for a good ergonomic workstation arrangement.


1. Optimize the computer for your size and shape with an adequate-sized, stable, adjustable desk and a comfortable, adjustable chair with a good backrest that provides lumbar support.

A desktop computer is preferable for long periods of work. If you work on a laptop, their design is a problem for proper ergonomics, so consider purchasing either an external monitor or an external keyboard.

2. The desk should be between 28"-30" above the floor (suitable for most adults) and you should consider attaching a height adjustable keyboard/mouse tray system to your work surface. The keyboard should tilt down away from you slightly for better wrist posture (negative tilt).

Use the mouse with your upper arms relaxed and as close to the body as possible and with your wrist in a comfortable and neutral position.

3. Studies show that the best seated posture is a reclined posture of 100-110 degrees NOT the upright 90 degree posture that is often portrayed. In the recommended posture the chair starts to work for the body and there are significant decreases in postural muscle activity and in intervetebral disc pressure in the lumbar spine. Erect sitting is NOT relaxed, sustainable sitting, reclined sitting is.

4. Make sure that any paper documents that you are reading are placed as close to the computer monitor as possible and that these are at a similar angle - use a document holder where possible.

5. To eliminate too much neck twisting, the computer monitor should be placed directly in front of you and facing you, not angled to the left or right. Put the monitor at a comfortable height that doesn't make the user tilt their head up to see it or bend their neck down to see it.

When you are seated comfortably, a user's eyes should be in line with a point on the screen about 2-3" below the top of the monitor casing. We actually see more visual field below the horizon than above.

6. The monitor should be at a comfortable horizontal distance for viewing, which usually is around an arms length (sit back in your chair and raise your arm and your fingers should touch the screen). At this distance you should be able to see the viewing area of the monitor without making head movements. If text looks too small then either use a larger font or magnify the screen image in the software rather than sitting closer to the monitor.

This is enough for now. Tomorrow I’ll post details on posture, workstation ergonomics, lighting and ventilation, and ergonomic gizmos.

 

they don't call me crippled bill for nothing.

 

Very informative article. More please...

 

Thanks, Rod. That was very informative.

 

Nice article mate

 

Thanks Rod!

nice article, very informative

 

Actually, a cure for ergonomic problems would be to not sit at the computer for the entire day!

Maybe get out there, go for a run, swim, or essentially something that would work out your body.

Back a few years ago, I developed some ugly ulcers in my rear from sitting on the chair for too long. The thing broke, and that was a very bad case of pus coming out of the wound. It was very painful, so much so that I couldn't sit down at all. I went to the doctor, who suggested a surgery to drain the disgusting discharge, but the thought of that sounded frightening, so I ended up lying on my stomach for a few days. Not to mention that my computer got some needed down time!

 

dude that's disgusting

 

And that's why I learnt to do periodic strechings, and to go outside for some exercise every day... That was a hard lesson, and I don't want it to repeat!

 

Well, at least we're better off than 19th century workers who were sometimes locked in to their dangerous workplaces. More than a few stories exist about factories bursting into flames with all the workers locked in. Ugh.

But the sedentary jobs of today have their own dangers, though more subtle. Thanks for the tips (I don't think I follow all of them). But one thing not mentioned was frequent breaks for walking or stretching. I take at least 2 extended strolls a day. Keeps the blood flowing through my butt.