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If your daily tasks require performing the same motions over and over, you may be at substantial risk for pain and serious injury. Problems are compounded when workers do not practice good body mechanics or equipment is improperly fitted or positioned for the worker.
The proper match between work tasks, work tools and the human body is called ergonomics. Information gained from this science applies to the design of office equipment and environments. The study of workplace performance and problems has also produced many tips you can use to help prevent pain and injury at your job.
Check Your Position
If you feel uncomfortable as you perform your job you are probably not positioning yourself and your work correctly.
Try these suggestions:
Keep shoulders erect but relaxed, place work close to you where it is easily accessible, and remain situated comfortably over your work. Most work should be performed with elbows close to the body.
If you spend considerable time using the telephone, use a headset or speaker phone. Do not cradle the telephone between your head and shoulder.
Take a look at how you are sitting. Your chair should provide adequate back support and adjustable height. Use an adjustable foot rest when needed.
Check your equipment
The computer monitor should be placed about 26 inches from your eyes with the top of the screen at eye level.
Prevent shoulder, neck, and elbow problems by lowering the keyboard so its lowest point is positioned about an inch above your legs.
Investigate newer keyboard designs. Those that allow the fingers and thumbs to rest comfortably and require minimal movement to activate the keys may reduce repetitive stress by more than 75 percent. A split keyboard can reduce pressure on the wrists.
Give Your Body a Break
Take a 10 minute break for every hour you spend at a computer terminal. Try these exercises to rest and relax the areas of your body that have been receiving the most stress.
PREVENTING CARPAL TUNNEL SYNDROME
One of the better known workplace injuries is carpal tunnel syndrome. This disability affects the hands, wrists, and fingers. It is most often seen in keyboard operators and assembly line workers. Symptoms include numbness, weakness, pain and difficulty with movement.
Regular exercises to stretch and relax the hands and fingers during the work day can help to prevent injury that could lead to carpal tunnel syndrome.
TREATING REPETITIVE MOTION INJURIES
Early diagnosis and treatment can often prevent surgery for injuries such as carpal tunnel syndrome.
Occupational therapy can reduce pain and other symptoms while correcting the underlying problems through splinting, exercise, ergonomic education, and lifestyle changes. If problems are severe enough to require surgery, occupational therapy will provide exercises and activities to improve hand function, dexterity, and strength as you prepare for a return to your regular activities at home or on the job.
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