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TIPS TO GOOD COMPUTER POSTURE

  • Positioning: Sit up straight. Neck should not be bent. Do not lean from side to side or cross legs for long periods. Walk around occasionally.
  • Backrest: Should support back, be adjustable or fit well, provide even support.
  • Arms: Upper arms and forearms should form a right angle. Wrists should not bend up or down.
  • Seat: Should fit very well or should have adjustable seat, back and arms. A waterfall front helps circulation in legs.
  • Phone: People on phone for long periods should have a headset. All phones should have a neck cushion.
  • Screen: Middle of screen should be slightly lower than eyes and about two feet away.
  • Document holder: Should be at same level and distance from eyes as keyboard and be well lit.
  • Keyboard: Should allow arms and wrists to remain level. A wrist pad may be helpful.
  • Legs: Knees should be slightly lower than hips. Feet should be flat on floor or footrest.

Repetitive Stress Injuries

Symptoms - Causes - Those at risk - Treatment - Prevention

What it is

A soft-tissue injury in which muscles, tendons or nerves become irritated or inflamed. Bursitis, carpal tunnel syndrome and tendinitis are all examples of repetitive stress (or strain) injuries (RSI).

Symptoms

  • Pain in the wrists, hands or arms. The pain varies depending on the type of RSI.
  • Difficulty picking up objects or extending arms and legs.
  • Symptoms of RSI do not always appear right away. Sometimes they appear after a prolonged activity has been stopped.
  • In other cases the pain may appear only when performing the motion.

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Causes

  • Performing a repetitive task that requires small, rapid movements
  • Maintaining an awkward or stationary position for a long period of time
  • Doing one strong, forceful movement
  • Not taking enough rest or recovery breaks during demanding tasks.

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Those at risk

Everyone is at risk for developing RSI, but computer operators, musicians, assembly-line workers, meat packets, construction workers, truck drivers, ice cream scoopers, knitters, runners, tennis players, rock climbers, golfers and downhill skiers are especially prone. If early symptoms are ignored, a more chronic condition may develop.

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Treatment

  • Rest and avoiding the activity or position that is causing the problem
  • A wrist or arm wrap to immobilize the affected area
  • A change in the position of your chair, desk, computer or golf swing
  • Aspirin, acetaminophen, ibuprofen or ice packs to dull the pain
  • Stretching exercises or physical therapy
  • Cortisone injections

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Prevention

  • If your job requires repetitive motions for long periods of time, take frequent breaks and stretch often.
  • Don't remain in any one position for an extended period of time.
  • If you sit at a computer all day, consult an ergonomics expert or occupational therapist in order to ensure that your workstation and chair properly support you. Your position should also support your wrists when typing.
  • Always stretch before and after any kind of activity or exercise.
  • If you notice a dull pain, tingling or numbness, get it checked by a physician immediately.
  • By keeping physically fit, you will help to avoid strain from any type of motion or activity.
  • Throughout the day do a regular check of your posture. Adjust if you find yourself slouching.

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Information from Margit Feury
Woman's Day 4/1/03


Positions that can cause RSIs

  • Pronation: Rotating and flattening the hands in towards themselves.
  • Bending: Contorting the hands up at the wrist pressures the median nerve and constricts the carpal tunnel. Carpal tunnel syndrome (CTS) could result.
  • Outward deviation: Bending the hands outwards compresses the median nerve

Information from The Sun Chronicle,
Attleboro - N. Attleboro, Mass.
Sunday, Nov. 21, 1993