GET COMFORTABLE

Click on a "Hot Spot" where you feel discomfort.

Getting comfortable is all about you and how you sit/stand while performing computer related tasks. Click on the hot spot of our Ergonoid above in those areas where you feel discomfort after a few hours at your workstation. cessi:ergonomics will provide you with several things to consider to make yourself more comfortable.

Ergonomics is the science of adapting the work and  work environment to suit the needs of the worker. Effective application of ergonomic principles should lead to improved comfort for the individual. Effective ergonomic actions reduce the stresses that we characteristically place on the body when we adapt to the work versus adapting the work to our needs.

  Headaches: Vision issues are a primary contributor to computer related headaches. Frequently, this can be associated with overly lighted environments where hot spots and glare from overhead lights or sunlight from windows are evident on the computer screen. Our eyes work overtime trying to adjust and readjust to the brightness, glare and significant contrast of the visual images we see while focusing on the computer and then looking at hard copy information or other text related materials. 

                              

 

      Possible Solutions:

• Reduce the level of existing light in and around the computer monitor.
• Close window blinds during high sunlight periods of the day.
• Position your Monitor so that is at a 90 degree angle to sunlight.
• Evaluate the use of a Vision enhanced Glare filter which offers both Anti Glare & Anti Radiation capabilities with a static ground to decrease dust from collecting on the screen
•       Glare Filters        Privacy Films    Laptops
• Evaluate the use of a workstation Task Light with 2 or more levels of light control and parabolic lens that allow you to direct light at reference documents without introducing additional light onto the monitor.
• Take a moment to gaze at distant objects to break up the repetitiveness of viewing the monitor. 

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    Eye Strain: Eye strain is the most frequently mentioned complaint among office workers in North America. Eye fatigue, blurred vision, burning eyes, dry eyes (particularly among contact lens wearers) and aching eyes are symptoms experienced by computer users. Loss of color and depth perception, and night blindness are mentioned also, but less frequently.

 Possible Solutions:

• Use a current prescription for eye glasses and contact lens.
• Consider obtaining a special set of eye glasses for computer viewing at a distance of 18"- 32". These corrective lens will also need to be appropriate for reading hard copy materials at 12" - 18" distances.
• Evaluate the use of a Vision enhanced Glare filter which offers both Anti Glare & Anti Radiation capabilities with a static ground to decrease dust from collecting on the screen.
• Avoid using multiple windows on your screen at one time where the viewing fonts are smaller than 10 pts.
• Set monitor color & contrast controls to minimize eye strain by optimizing brightness with contrast.
• Position hard copy reference materials on a centerline document holder at same viewing distance as the monitor.

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  Neck & Shoulder Tightness:  Neck pain is often associated with prolonged poor neck posture while viewing a computer monitor. Inappropriate neck postures can cause neck muscles to be flexed or extended for long periods of time. These postures can contribute to neck & shoulder tightness.

Monitors positioned too high or too low on the work surface, neck bent or twisted down and to the side when viewing hard copy  materials or a monitor that is not on centerline with your body, keyboard and mouse are high duration isometric exercises. They will tighten the neck and shoulder muscles used frequently and weaken the muscles used less frequently.

Possible Solutions:

• Position Monitor on centerline with your body to avoid twisting and turning the head and lower back.

• Raise or lower monitor height or your entire workstation to a level where your head can be naturally upright to your body, when your ears, shoulders and hips are vertical by using a sturdy riser or monitor arm.  Lower your monitor if it is too high by placing it on the work surface instead of on your CPU unit.

NOTE:  Bifocal and trifocal eyeglass wearers may need to lower the entire work surface to position the monitor low enough to maintain a natural neck posture.

These solutions are a function of inches. Monitors 1" or more too high or too low will result in neck extension or flexion discomfort.

Position hard copy reference materials on a center mounted document holder on centerline with the body and the monitor and in the natural sight line between the monitor and the keyboard (where possible). An alternative is to position a side mounted document holder at the right or left side of your computer monitor at the same height as the monitor.

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    Shoulder & Arm Discomfort: cessi:ergonomics assessment teams have frequently interviewed people who experience upper arm and shoulder discomfort  while spending long hours at their computer. Generally, this emerging repetitive strain injury can be associated with the trend towards increased mouse use which is required with today's mouse driven software. We find many people must assume an abducted shoulder posture with their arms extended to reach their mouse. This is a result of the mouse being inappropriately positioned relative to the user. 

    Other computer users find that they must hold their arms up without support for long periods of time while mousing or keyboarding. This causes the shoulder muscles to tighten and after a while the shoulder and neck muscles become tense, tight and painful.

                                        

Possible Solutions:

- Objective: Position the mouse on the same level as the keyboard, next to the keyboard as near to the centerline of your body as possible.

 - Consider use of an Articulating Keyboard / Mouse System that can be mounted to your workstation or desk. This type ergonomic accessory should provide you with the opportunity to height adjust the keyboard and mouse surface so they are at the same level allowing natural wrist posture while keyboarding or mousing.

                               

A comfortable wrist rest for the keyboard and mouse activity is suggested to maintain a wrist neutral posture (lower arm, wrist and hand parallel to the keyboard)

Evaluate the use of a Alternate Mouse Device where it isn't  possible to attach a full sized articulating keyboard / mouse system to your workstation.

Sit back into your chair and support your lumbar region with the chair backrest while bringing the keyboard / mouse system into, but above, your lap. Let your upper arms relax by your side and support  your lower arms on your chair armrests or wrist rest.

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    Elbow or Wrist Pain: Early warning signs of potential injuries may include CTS, Tendinitis and Tenosynovits. Report symptoms to your site medical representative immediately.  Then review the Natural Posture section of this website and arrange to modify your workstation to allow achievement of neutral wrist postures.  Exercise wrist and hand hourly to relieve discomfort.

                               

Possible Solutions:

• Incorporate an Articluating Keyboard System that will allow you to work with your Hands, Wrists and Lower Arms parallel to the floor and in a natural stress frre posture.
• Acquire an Ergonomic chair with Height, Width and Swivel adjuatable Armrests that would allow you to support your lower arms while maintaining the natural posture of hand, wrist and forerams.
• Evaulate the benefits of a electric height adjustable workstation that allows you to position all of your work tools at the proper height for your stature and which allows you to change from a static seated posture to a relaxed standing posture through out the day thus reducing isometric stress on the body.

                                       

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     Lower Back Fatigue: Lower back discomfort and pain are frequently associated with poor seated posture and inappropriate work habits.  The lower back needs to be supported in the lumbar region of your back in order to reduce discomfort.

• Sitting on the front edge of your chair to see the monitor or to reach for your keyboard, mouse or frequently used reference materials, negates the opportunity for the lumbar area of your back to receive support. 
• A mouse or other input device that is not within your immediate reach zone, will cause you to lean forward and twist or bend your back while computing. 
• A computer monitor or keyboard that is not on "Center Line" with your body will result in significant twisting & turning of the lower back.

       Each of these issues will contribute greatly to lower back discomfort and can result in chronic back pain if uncorrected.

  

   Possible Solutions:(See Natural Postures section on our website)

• Obtain an ergonomically adjustable Chair that allows you to fit the chair to your body and workstation.  Seat comfort, Lumbar support, and Arm support features are critical to comfort and should be easily adjusted from a seated position.  A BackRest depth adjustment is important to ensure the proper seat depth can be achieved relative for your leg length.
• Arrange your workstation so that your keyboard, mouse, and monitor are near to you and are "Center Line" with your body.  Evaluate use of an articulating keyboard/mouse combination system or the use of a Bi-Level or Sit to Stand Computer Workstation that can resolve most issues.
• Evaluate the use of a vision enhanced Glare Filter that will allow you to see the characters on your monitor while sitting back into your chair with your lumbar supported.
• Position frequently used reference materials on a Document Holder that is on "Center Line" with your body and located between the monitor and the keyboard.
• Regularly, take stand up breaks and perform mini-exercises to stretch the back muscles you use when computing.

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     Thigh Pressure: Individuals who experience pressure on their thighs while sitting, generally have one of the following items that contribute to that discomfort:

• Hard Chair
• Worn seat padding
• Flat seat design
• Chair that is inappropriately sized for the individual (too large or too small) 

Often the chair is too high for a short height (under 5´2") person and their feet can´t reach the floor without cutting off circulation to the lower legs.

Frequently, the seat is not of the correct depth to accommodate the individual. Short people using a large chair often sit forward so that their feet touch the floor, while giving up support for the  lumbar area of the lower back.

Tall people who sit in a chair which is too small are placing all of their upper body weight in one concentrated area on the seat ... once again reducing the circulation of the blood to their lower legs and feet.

Possible Solutions:

• Short Height people (Under  5´2") -- evaluate the us of an active motion footrest that will artificially raise the floor surface so that your feet are comfortably supported without reducing the circulation to your lower legs and feet.  Consider selection of an ergonomic chair for a Petite Statured person that offers Backrest and/or seat depth adjustments.
• Tall Height people (Over 6´2") -- evaluate the use of an Big and Tall Stretch Ergonomic chair that offers a large seat size and has backrest depth adjustment.  Consider use of a lumbar cushion as a temporary alternative.

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   Feet & Ankle Throbbing: How often do you experience cold feet, swelling feet and ankles, or a general throbbing of your feet?  These symptoms are frequent occurrences for people who sit at a computer workstation for long periods of time.  The blood has a tendency to pool in your feet and ankles due to a lack of movement or stimulation.  As a result your blood circulation is reduced leading to cold feet and retention of water.

Possible Solutions:

• When discomfort occurs, exercise your feet and ankles by changing tasks and forcing yourself to do things that require you to stand or walk occasionally.
• Evaluate the use of an active motion footrest that allows you to frequently move you feet and increase the circulation of blood to your feet and ankles.  This will help remove the lactic acids that build up without movement and balance the blood chemistry in your feet.

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Getting comfortable is all about managing the way you work and the postures you assume to perform your tasks.

Ergonomics is about arranging your workstation and input devices so that you can reduce the stress that you currently are placing on certain muscle groups of your body.

Refer to the "NATURAL POSTURES" page of our website to view the objectives for achieving stress free postures and maintaining your comfort while working.