Indian Talent, Global Content |
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March 2010: What's in the breeze |
10 Health Tips for Computer Users
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The term “ergonomics” is derived from two Greek words: “ergon”, which means work and “nomoi”, which means natural laws. According to the National Pain Foundation, ergonomics is “the science of designing the job to fit the worker, rather than physically forcing the worker’s body to fit the job.” Workers who do more of “static work” or maintain certain postures for a long time develop something called repetitive stress injuries (RSIs) over a period of time. Ergonomists study such problems and define postures that minimize unnecessary static work, reduce the harmful forces acting on the body, and in the end, considerably minimize the risk of injury.
Stretch once an hour: Do not sit in a posture for more than an hour. Lean forward, cross your arms in front of you, hold your knees, and push your knees apart, keeping your hands on them. You’ll feel this stretch across your shoulder blades. Stretch your fingers, arms, hands, and torso at regular intervals.
Exercise throughout the day: Make sure you move your hands, legs, back, and neck every 10 minutes throughout the day. Get up and take short walks from your workstation periodically.
Maintain a good working posture: According to the US Department of Labor Occupational Safety and Health Administration, the following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
Place and adjust the monitor: Place the computer monitor at the recommended viewing distance and angle, adjusting it to the right clarity settings.
Position the pointer/mouse to maintain a straight and neutral wrist posture: If the keyboard tray/surface is not large enough to accommodate both the keyboard and mouse, try one of the following to limit stresses related to reaching and holding:
Keep the keyboards at a comfortable position: Placing keyboards, pointing devices, or working surfaces too high or too low may result in awkward wrist, arm, and shoulder postures.
Adjust the location of frequently-used devices: Devices such as keyboard, phone and mouse must be placed within the repetitive access (primary work zone) area.
Use mobile and size-adjustable chairs: Desks that are not at the right height may force you to take awkward postures such as extending your arms to reach the keyboard or raising your shoulders. Make sure that you have adequate clearance space for your thighs, legs, etc. particularly if you frequently change working postures.
Seating: Opt for a chair that provides adequate support to your back, legs, buttocks, and arms. For example, an ideal chair for your workstation should have the following:
Keep the phone at your reach: Most office workers cannot do without a telephone at work. Placing the telephone at the right place is as important as adjusting other workplace objects. Keep the phone close enough to avoid repeated reaching. Use a speaker phone or a headset for teleconferences or long conversations.
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—About our writer: Nisha holds a Bachelors and Masters degree in Biotechnology. She has an active interest in writing and her unfulfilled dream is that of becoming a journalist. Apart from this, Nisha loves talking, teaching, and cooking.
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