Migraines, shoulder pains, herniated discs, eye strain… these are just some of the symptoms of what can easily be considered as the Millennium’s syndrome – “Computer pains”.
Suffer some of those? No need to rush to the medicine cabinet, make an appointment with the family doctor or see your physical therapist!
Sometimes even minor adjustments to your workstation can do wonders – eradicate your pain and save you money.
So here’s the Complete Guide to Ergonomics!
Elevated computer screen – sitting for hours in front of an elevated computer screen puts a lot of strain on the neck vertebrae – an effort that causes ongoing pain. The neck is a sensitive area and neck pain can radiate to other body parts such as shoulders, elbows, hands and wrists. Lessening the pressure on neck muscles may also resolve apparently unconnected body aches.
Solution: The computer screen should be placed at eye level and lower to allow the neck vertebrae to be in neutral posture and rest.
Lateral posture – At many companies I see computer screens located not straight in front of the user but sideways, often due to the need to communicate with clients face to face, or in order to make room on the crowded desk. Working in a lateral posture for long periods of time, sometimes for many hours, puts an enormous amount of strain and pressure on the neck vertebrae. This can cause headaches, migraines and pain in other parts of the body. Angled screens and lateral postures put a constant load of strain on the spine and cause the body to be organized unnaturally with every part turned in a different direction.
Solution: The best solution for such a situation is placing the computer screen directly in front of the user whenever possible, moving it aside when the user has to serve clients. This can be achieved by using a multi-directional arm that allows for shifting the screen easily from one position to the other when necessary.
Screen distance – too close or too far – a small work area, sight problems, or a smallish desk may result in a computer screen placed too close to the user, causing eye damage and headaches.
On the other hand, placing the screen too far away strains the eyes and causes fatigue, irritability and disquiet.
Solution: the computer screen should be positioned at a distance of 3 times the screen diagonal, or more simply, sitting at a straight-arm distance from the center of the screen.
Prolonged Sitting - By itself, prolonged sitting can cause physical degeneration as well as a variety of back, shoulders and neck problems. Sitting for long stretches of time without movement compresses the vertebrae, which in turn exert pressure on the nerves. The muscles surrounding the vertebrae suffer from degeneration and blood flow is also impaired.
Solution: It is recommended to change posture occasionally, stand up and stretch out at least once every half an hour, and incorporate into your working hours some sort of physical activity that is compatible with working in front of a computer. The most recommended exercises are strengthening the abdomen and back muscles and performing back rotations.
The Correct Sitting Posture Myth – there is a myth that you should sit with your upper body straight up at 90 degrees toward the feet. This is a serious mistake. Actually it’s much better to sit with a 100 to 110 degrees angle – some sort of leaning back or reclining. The reason for that is that when you sit at 90 degrees, your entire upper body weight is exerted directly on your lower back vertebrae. Reclining at 100 to 110 degrees decreases significantly the pressure on the vertebrae.
And the best solution of all:
Physical awareness – the most effective tool in preventing ergonomic damages is the development of physical awareness. Developing such an awareness under professional guidance can help purchasing cost effective equipment suited to users’ needs, and may improve the worker’s productivity , prevent health issues, increase the number of productive working hours and promote the correct usage of existing human engineering.