Ergonomics was a buzzword around office in America in the 90's. As more and more companies began computerizing their filing and other work methods, employees were being asked to use a computer keyboard for larger portions of their day. While typing on a keyboard and using a mouse to scroll through web pages seems like a low intensity activity, it really isn't. It quickly became apparent that when viewed from a total body perspective, maintaining postures and performing highly repetitive tasks for extended periods can cause problems not only in the hands and arms, but in the back and neck as well. It is a common problem for employees and one that is easily preventable.
According to OSHA, the organization that oversees the health and safety of the American workplace, the best way to prevent these sorts of repetitive trauma injuries is by adopting a best practice approach to your work and setting up your workstation in a way that allows more natural and comfortable body positions. These days, we spend more time than ever in front of our computer screens, using laptops, tablets and smart phones. If you're like me, you probably haven't given any thought to the damage you could be doing to your body or have taken any steps to make your technology usage better from an ergonomic perspective.
Here are 3 things that can help minimize the stress on your hand, arms and body:
Adjust your work posture – Some people use adjustable workstations so that they can sit for some of the time and stand for others. This, of course, requires an office space that is fairly flexible. If you can't pull off a standing computer set up, there are other options. If you use a laptop, don't get stuck sitting in a traditional desk arrangement for the entire time. You can easily move into different positions just by moving your laptop. For example, at home I might use my laptop at my desk and then move it to a kitchen counter in order to stand for a little while. Get creative and find what works best for you. The goal is to use different muscle groups in order to give the others time to rest.
Try switching hands – When you're using a mouse, tablet or smart phone, try alternating the hand you use to perform tasks. Also, be aware of how you use your hands to hold your phone or tablet and try to switch it up so that you aren't always holding it up and putting stress on your fingers.
Use shortcuts whenever possible – There are tons of desktop shortcuts that can save time and prevent you from having to make additional gestures. For example Ctrl + A will select all the text in a field, Ctrl + C will copy it and Ctrl + V will past it. To print, the shortcut is Ctrl + P and to save a document is usually Ctrl + S. Almost every program or browser has a list of keyboard shortcuts and many allow you to customize your own gestures as well. Also, many websites and web browsers allow you to use the arrows on your keypad to scroll up and down and move to the next page. These little shortcuts will save you some repetitive movements and they save time.
In addition to being aware of how you are using your body to interact with technology, pay attention to what parts of your body are feeling the strain the most and explore different ways to change up what you're doing. Don't wait until you have a neck injury or carpal tunnel problems before you address the problem.
How do you adjust to prevent repetitive injuries? Please share your thoughts, tips and experiences in the comments.
Image source: OSHA
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