Is Working at Your Computer Workstation A Big Pain
7 Ergonomic Mistakes to Avoid

Clay Newton, a 27 year old real estate appraiser, left work each day after marathon sessions at the computer with a stiff neck, stinging eyes and a headache. It wasn't until he felt tingling and numbness in his fingers and hands, though, that he got worried. Generating his reports became next to impossible. Even gripping a steering wheel or holding a coffee mug was a challenge. His doctor diagnosed carpal tunnel syndrome, one of many painful, debilitating repetitive stress injuries (RSIs). Clay had to undergo two separate hand surgeries and a long recuperation period. New he's back at work and determined not to become a "casualty of the keyboard" again.

How common are computer related ailments? The latest federal statistics (for 1992) put the number of RSIs at 282,000. These injuries have skyrocketed since the mid-1980s when just 30,000 RSIs were reported each year. Medical statistics show a similar trend. Wrist surgery to repair the damage caused by RSIs is one of the most frequently performed surgical procedures in the U.S. today. And, Unfortunately, there's no end in sight as computers replace typewriters, pens and pencils. By the year 2000, forecasters predict that 75% of us will use a computer in our work.

So how can you protect your health and productivity? Here are 7 of the worst mistakes to avoid if you want to increase your comfort and safety.

1 Setting your monitor too low.

Your monitor should be placed at eye level so that you can keep your head in a natural, relaxed and balanced position. Remember, your head weighs about as much as a bowling ball. Dropping it forward (or craning it up) puts a major strain on your neck muscles. If you wear bifocals, you may thing you have to look down. Not necessarily. Ask your eye care professional for "task specific " glasses. If your workstation isn't adjustable , check out one of the many monitor platforms or "arms" shown in computer catalogs and stores. Or in a pinch, you can just prop it up on a thick phone book.

2 Hiding your copy.

Copy and books, binders and print outs that you refer to frequently should be placed in plain view. Keep them close to your monitor and at about the same height. Working at a computer shouldnŐt be like following a tennis match. Glance from your screen to your copy but don't twist or turn your neck. Also, try not to look down at your keyboard either. Learn to type by touch and memorize your computer commands.

3 Typing on too high a surface.

Most desk and tables are 28"- 30" high, which is great for doing paperwork or writing. It's a terrible height, however, for typing at a computer keyboard. The ideal keyboarding height for most people is 23"-27". That height ensures your arms lay close to your body, your elbows bend at 90 degrees, and your arms extend in a straight line from elbow to fingertip. If sounds complicated but it's not. Experiment until you find the position that feels most natural and conformation for you. If your workstation isn't adjustable, shop around for a separate, articulating keyboard tray or drawer.

4 Straining your eyes.

Our eyes weren't designed to stare fixedly at a bright screen for hours on end. Do your eyes a favor and turn down your monitor's brightness. Then push it back at least 2"-4" from your eyes. Next, cut the glare on your screen. Turn off overhead lights or decrease the bulb wattage. Close curtains or blinds. Position your monitor carefully; a window to the side of your screen will cast less glare. Finally, indirect light is kindest to your eyes so use a desk lamp to illuminate small areas.

5 Slumping, slouching and twisting.

The last time you heard a lecture about the importance of good posture was probably in Jr. High P.E. It still true. Sitting in a slumped or awkward position puts a strain on your back, neck and shoulders. All of which leads to sore muscles, headaches and eyestrain.

It's next to impossible to sit comfortably in the wrong chair. Do your body a favor and try out a number of styles until you find one that's just right. At the very least, your chair should have backrest and height adjustment, a swivel base and smooth rolling castors. And make sure your feet rest flat on the floor. If they don't adjust the chair height or get a foot rest. As a quick fox, you can always prop your feet on a phone book.

6 Overdoing it.

Productivity is the name of the game. And the new technology makes it possible to do more and more in less time. For instance, you can type 40% faster on a computer keyboard than on a typewriter. And a computer doesn't require lulls for things like dabbling at a typo and waiting for the fluid to dry. Short term gains in productivity, though, sometimes spell long term disaster for your health. The high rate of repetition (20,000 keystrokes an hour at 60 WPM) in murder on your hands. Don't feel guilty about taking rest breaks throughout the day. Your body needs them. Whenever your computer is processing, shift your gaze by looking into the distance. Get up and stretch a bit while your document prints. Instead of calling or e-mailing co-workers, walk over to them. And take at least a five minute break every hour or so to relax. ItŐs a wise use of your time.

These techniques are simple and easy to apply. So take a few minutes to modify your work space and habits. As Clay now knows, your health, comfort, & productivity are well worth guarding.

Jebra Turner has worked in the ergonomic furniture industry for the past seven years. She's now an independent consultant who writes and trains on workplace issues.