Healthy Computing Guidelines

Whether you spend just a few minutes or many hours working with a keyboard or mouse, there can be a risk of serious physical injuries from working at your computer workstation. To minimize the risk of injury and to increase your comfort, follow these directions.

Introduction

Some studies have suggested that long periods of typing, improper workstation setup, incorrect work habits and/or problems in your personal health may be linked to injuries. Lighting, furniture, posture, and other work conditions may also affect the way you feel and how well you work. These injuries could include carpal tunnel syndrome, tendinitis, and tenosynovitis.

The warning signs of these disorders include:

·         Numbness
·         Tingling
·         Throbbing
·         Burning
·         Soreness
·         Aching in the hands, wrists, arms, or neck.

Symptoms may be felt during typing or at other times when no work with the hands are being performed, including at night. If you experience these symptoms or any other pain or discomfort that you think may be related to using a computer, you should promptly consult a qualified health professional.

By adapting your work environment and personal practices, you may be able to minimize fatigue and discomfort and reduce the risk of resulting strains that some scientists believe can lead to injury. The following describes proper workstation setup, posture, health and work habits for computer users. Remember, if you experience any pain or discomfort that you think may be related to using a computer, you should promptly consult a qualified health professional.

 Placement of the Keyboard, Mouse, and Other Input Devices

The keyboard, mouse, and other input devices, such as a numeric keypad, should be positioned so that your arms and hands are in a relaxed, comfortable, and natural position.

·         Select a work surface that is large enough to hold the computer equipment and any additional items required for your work.
·       Position the keyboard directly in front of you. This makes it possible to type with your shoulders relaxed and your upper arms hanging freely at your sides.
·         Position the mouse at the same level as the keyboard.

NOTE: If you are using a portable computer installed in a convenience base, it may be more comfortable to use an external keyboard, external mouse, or other input device.

 Furniture And Posture

Adjust the furniture to meet your needs for comfort. If the workstation table is adjustable, move it to the proper height. If it is not adjustable, then arrange the chair to suit your needs.

·         Adjust the height of the chair and/or work surface so your forearms are parallel with the floor and your wrists are straight.
·         You should be able to maintain your proper arm position and place your feet flat on the floor. Avoid pressure along the underside of your thigh near the knee and the back side of your lower leg.
·         Position the backrest and yourself so that your lower back is supported comfortably while you sit at your workstation.
·         Adopt a relaxed, upright working posture. Avoid slouching forward or leaning far backward.
·         Place frequently used work materials within easy reach.

 HAND AND ARM POSITION AND MOTION

You can prevent straining of your arms, wrists, and hands by using natural, comfortable motions while working at the computer. Refer to the illustrations in this section for examples of correct and incorrect positions of arms, wrist, and hands.

Follow these guidelines when working at the computer:

 ·         When typing, your forearms and wrist should be level and parallel to the floor.  

 ·         Keep your elbows in a relaxed position near your body. Your elbows may lightly touch your sides, but don’t press them tightly against your body.
·         When using a keyboard, mouse or other input devices, keep your wrists in a natural, straight position. Avoid bending, arching, or angling your wrist.
·         If you use a palm rest, use it only briefly for resting. Do not use a palm rest, or rest your hands on the table, while you are typing.
·         Pay particular attention to keeping your thumbs and fingers in a relaxed, natural position.
·         Use the minimum amount of force that is needed to push down the keys. Avoid banging on the keys using more force than is required.

·         Hold the mouse with a relaxed hand. Do not grip the mouse tightly.
·         Use your whole arm to move the mouse.