Understanding ergonomic injuries

Ergonomics can be defined as the scientific knowledge between man and his environment and the application of mechanical, anatomical and physiological principles to prevent injuries at home or at work. Small mistakes made in everyday life end up causing ergonomic injuries that could otherwise be easily avoided. Becoming aware of what those mistakes are and how you can prevent them from occurring would be advisable in order to maintain good health.

Computer workstation errors:

You need to ensure that your computer workspace is ergonomically feasible for a healthy work environment.

Check the following and make changes where necessary:

1. working posture
2. Seating arrangement
3. Place the keyboard correctly
4. Monitor Placement
5. Layout of the work area.

Working posture:

This is to prevent a stooped posture, head forward, and to prevent the back and spine from developing unnatural shapes.

When sitting in your chair, your back, head, and neck should be upright and not leaning forward or backward. Ideally, keep the trunk perpendicular to the ground or as much as possible. Your upper arms and shoulders should also be perpendicular to the ground and completely relaxed. Try to keep your upper arms and elbows as close to your body as possible and not stretched forward. Keep your forearm at ninety degrees to your upper arm. The thighs should run parallel to the floor and the legs should also be perpendicular to the floor. Keep your hands and wrists straight and not bent uncomfortably. Correct posture is essential to avoid ergonomic injuries to the body.

Seating layout:

This is to reduce pressure on your sore back and hips, arms and legs.

The executive chair you choose should provide adequate support for your lower back. The seat space should be ideal for your body structure. The chair should neither be too big nor too small. The seat should not be so long that it squeezes your legs and knees while sitting. Choose a chair with adaptable padding that can conform to the contours of your body and return to its shape just as quickly. Check the position of the armrests. They should not be an obstacle while working on the computer and provide adequate support for both forearms. Having an ergonomic chair would prevent ergonomic injuries to the back, hips and legs.

Positioning the keyboard correctly:

This is to prevent wrist pain, carpal tunnel, and shoulder and neck pain.

In today’s world of IT experts, most of the time is spent in front of the computer at the keyboard. Did you know that the way you position the keyboard could cause ergonomic injuries and that only a small alteration could prevent it?

“Carpal tunnel syndrome” is the most common problem that arises due to incorrect keyboard position. There are other aches and pains as well that may not have a scientific nomenclature but are definitely there. Like joint and wrist swelling and thumb discomfort are just a few symptoms that your keyboard alignment needs to be altered.

Ideally, the keyboard should be positioned in front of you at a distance where you can type without straining your neck, shoulders, and hands. Your upper arms should hang at a comfortable angle. Choose a keyboard tilt that allows your wrists, forearms, and hands to be in a comfortable position. Hold the mouse exactly to the right or left of the keyboard. Do not put it on the back of the keyboard, as you would need to stretch it out to use it. These measures would help prevent ergonomic injuries to the hands and wrists.

Monitor Placement:

This is to prevent neck pain and eyestrain.

Position the monitor at a height where you can read the entire screen without raising or tilting your head. The top of the monitor should not be above your eye level. For people with programs, they should be able to read the script without having to put their heads back. The monitor should be exactly in front of your face and should not need to be rotated or rotated to view it. In this way, you could avoid ergonomic injuries to your neck and shoulders. In addition, reflections from lights in your room or from windows should not fall on the monitor, as they could cause ergonomic injuries to the eyes.

Arrangement of your work area:

This is for a more efficient and peaceful work life to avoid unnecessary stress and frustration.

As you set up your work area, you want to make sure your thighs don’t literally brush against the table. It is necessary to maintain enough free space between the thighs and the table to avoid cramps. Along with the thighs, even the feet and legs should have enough open spaces. Position your briefcase at the correct height so you don’t have to strain every time you reach for it. Keep your phone and work accessories at a comfortable distance. Depending on your use, keep things close at hand for minimal effort and avoid having to get up too often.