Are Computers Hazardous to your Health?
Nov 21, 2001 11:45 AM
Preventing Repetitive Strain Injuries
Q: What can be done to prevent repetitive strain injuries?
A: Prevention requires a multi-pronged approach that includes all of the following:
- Organization of the work day to allow frequent breaks from computer work.
- Good posture.
- Ergonomic equipment and furniture that support good posture.
- Appropriate typing techniques.
Some experts in the field believe that appropriate exercises to strengthen and stretch muscles, encourage good posture and relieve stress also can help prevent computer-related injuries.
Q: Why are rest breaks so important?
A: Our bodies are designed to recover from reasonable stresses and strains — if we allow tendons and muscles a chance to rest periodically.
Even with the best workstation and computer equipment in the world, you risk injury if you type throughout the day without taking breaks away from your computer. If your work station is less than ideal and forces you into uncomfortable positions, rest breaks are even more important.
The right way to sit for computer work. The spine is properly aligned, with the ears over the shoulders and hips. The chair's back rest supports the hollow of the back, the wrist hovers above the wrist rest and there is no strain.
Q: How much rest do I need?
A: Recommendations vary. For many years the National Institute for Occupational Safety and Health (NIOSH) has recommended at least 15 minutes of rest after two hours of continuous computer work and 10 minutes after every hour of intensive work.
But, based on more recent research, many leaders in the field now recommend more frequent breaks. For example, Dr. Emil Pascarelli, founder of the Miller Institute for Performing Artists (which treats RSI injuries), recommends a five or 10 minute break every half hour. Dr. Pascarelli is co-author with Deborah Quilter of an excellent guide for computer users which is cited frequently in this pamphlet and listed in the resource section.
Some researchers have found that frequent micro-breaks (one minute or less) several times an hour are more beneficial than longer, less frequent breaks.
Q: It sounds as if everyone agrees that breaks are important, but they don’t agree about their frequency and length. What should I do?
A: You might try combining frequent micro-breaks — in which you pause long enough to remove your hands from the keyboard, stretch your body, and adjust your chair — with periodic longer breaks in which you leave the computer to perform other essential office tasks.
The wrong way to sit for computer work. The spine slumps, the shoulders hunch forward, the head cocks back, the wrists bend up and lean on the desk or wrist rest. This is a prescription for pain in the neck, shoulders, back, wrists and hands.
Q: I’m worried that my principal will think I’m goofing off when I’m taking a break.
A: Let’s be clear: When we say take a break, it’s a break from keyboarding, not necessarily from working. You may need to reorganize your work day to ensure that you are able to complete all of your responsibilities on time while also allowing for adequate breaks from computer work. The key is to alternate computer work with other important tasks.
Q: You said good posture is essential. Please describe the appropriate posture for computer work.
A: Good posture includes the proper positioning of various parts of your body:
Lower body: Sit erect with your feet flat on the floor (or on a footrest) in a chair that supports your lower back. Your thighs should be parallel to the floor and your knees bent at approximately right angles. There should not be pressure behind your knee.
Shoulders: Your shoulders should be relaxed, not slumped down or hunched up or bent forward.
Head: Don’t tilt your head back or jut your chin out; your ears, shoulders and hips should line up with one another.
Neck: This is a common source of problems: Don’t crane your neck to the side to hold a telephone or twist your head to read a document.
Arms: When you type, your arms should be relaxed. Hold them low enough to feel comfortable; never let them slant upward. Your wrists should be straight rather than bent up or down or to the sides.
