Office Ergonomics
Is Your Job a Pain in the Neck? Wrists? Eyes?

If your job involves little more physical activity than clicking a mouse and swiveling in your desk chair, you may be surprised to hear that you might be at risk for injury – and we're not just talking paper cuts.

Working at a desk or computer for long hours each day can strain your body over time. Staring at a computer screen, for example, can lead to headaches and damaged vision, and improper setup of a work station could lead to neck or back pain. Using a keyboard improperly can also cause repetitive stress injuries, like carpal tunnel syndrome, which are caused by static posturing or repeated movements of a body part. Static posturing occurs when your muscles are working to support a body part and not given the chance to rest by changing position.

Symptoms of these overuse injuries, including pain, tingling and numbness in the overused body part, can take years to develop and may require surgery to reverse – or worse, result in permanent damage. But the good news is that some preventive steps can help keep you
injury-free.

Adjust Your Workspace
Properly position your equipment to help minimize the risk of injury-causing strain. Guidelines for structuring your workspace include:

• Keyboard – Adjust your keyboard so your elbows are at a 90-degree angle and you can type with your wrists in a neutral position – not bent up or down or in or out. You may want to purchase an adjustable keyboard or keyboard tray. Wrist rests can also help alleviate strain, but use these only when resting and not while typing.
• Monitor – Sit at least an arm's length from the monitor, and eliminate glare from windows and lights to avoid eye strain. The brightness of the screen should match that of the area directly behind the monitor – an uneven level of brightness can cause squinting and fatigue.
• Mouse – Keep your mouse within easy reach. Positioning it too far away might make your upper arm or elbow sore from supporting your outstretched arm.
• Documents – Prop up your paperwork on a document holder next to your monitor. Continually twisting and craning your neck to read papers off of the desktop can cause neck and back discomfort.

Step Away from the Computer
If you work with a computer, it's important to take breaks at least once per hour to stretch and move around. Be sure to stretch your neck, arms, back, wrists and fingers. HealthyComputing.com also recommends following the 20/20/20 rule – take a 20-second break every 20 minutes to focus your eyes on an object at least 20 feet away. This will give your eyes a break from the strain of staring at the screen.

Designing your workspace to work best for you can help prevent physical discomfort before it starts. If you are experiencing pain that is not alleviated by restructuring your equipment, an Ergonomist, Physical Therapist or Occupational Therapist might be able to help you find relief.