Reducing eye strain
Sunlight or bright indoor lighting should not reflect on the monitor screen or shine directly into your eyes.
■ Position the computer desk and monitor so you can avoid glare on your screen and light shining directly into your eyes. Reduce glare by installing shades or curtains on windows, and by installing a glare screen filter on your monitor.
■ Use soft, indirect lighting in your work area. Do not use your computer in a dark room.
■ Avoid focusing your eyes on your computer screen for long periods of time. Look away from your computer occasionally, and try to focus on distant objects.
Setting up your computer desk and chair
When you are setting up your computer desk and chair, make sure that the desk is the appropriate height and the chair helps you maintain good posture.
■ Select a flat surface for your computer desk. Adjust the height of the computer desk so your hands and arms are positioned parallel to the floor when you use the keyboard and mouse. If the desk is not adjustable or is too tall, consider using a keyboard drawer.
■ Use an adjustable chair that is comfortable, distributes your weight evenly, and keeps your body relaxed.
■ Position your chair so the keyboard is at or slightly below the level of your elbow. This position lets your shoulders relax while you type.
■ Adjust the chair height, adjust the forward tilt of the seat, or use a footrest to distribute your weight evenly on the chair and relieve pressure on the back of your thighs.
■ Adjust the back of the chair so it supports the lower curve of your spine. You can use a pillow or cushion to provide extra back support.
Setting up your computer and computer accessories
■ Set up the monitor so the top is no higher than eye level, the monitor controls are within reach, and the screen is tilted to be perpendicular to your line of sight.
■ Place your keyboard and mouse at a comfortable distance. You should be able to reach them without stretching.
■ Set paper holders at the same height and distance as the monitor.
Sitting at your computer
■ Avoid bending, arching, or angling your wrists. Make sure that they are in a relaxed position when you type.
■ Do not slouch forward or lean far back. Sit with your back straight so your knees, hips, and elbows form right angles when you work.
■ Take breaks to stand and stretch your legs.
■ Avoid twisting your torso or neck.
Avoiding discomfort and injury from repetitive strain
■ Vary your activities to avoid excessive repetition.
■ Take breaks to change your position, stretch your muscles, and relieve your eyes.
■ Find ways to break up the work day, and schedule a variety of tasks.
Neck
Is your computer monitor too low?
• Raise it using a monitor stand, the CPU, telephone books, or other stable objects so the top tool bar is at or just below eye level.
Do you wear bifocals?
• Lower your monitor so that the screen is visible in the reading portion of your glasses and your neck is in a neutral position.
Are you working with your neck bent forward?
• Consider a slant board for reading and writing.
Do you use a telephone frequently?
• Use a headset.
Shoulders
Is your work surface too high?
• Lower the work surface, if possible. If not, you can raise your chair and use a footrest if necessary. Your keyboard should be at or just below elbow level.
Are you doing a lot of reaching?
• Bring objects closer to you (within 13-17 inches), or stand up to reach. You can move your chair under your keyboard or use a keyboard tray. If you use a mouse, it should be close and at the same level as the keyboard.
Elbow
Do you have a forceful grip when using your mouse or other tools?
• Relax your hand over your mouse and gently click. Use a pen sleeve, grip or foam from a soft plastic hair curler to extend the grip on your pen or pencil.
Wrist/Hand
Avoid forceful gripping. Keep wrists in a neutral position for typing or tool use, not bent forward, backward or sideways. Rest your hands between keystrokes or periodically when writing.
Thumb
Use pen sleeves and grips. Use electric staplers and avoid pinch-type staple removers. Upper Back Avoid long reaches. Avoid slouching and make sure you have good lumbar support. Recheck your upright posture every 20 - 30 minutes after standing and stretching. If your chair has armrests that are too low or too far away from your body, wrap foam, a towel, or a cervical collar (available at drug stores) around them to widen and raise the armrest.
Eye Strain
Position the computer screen so that the least amount of light falls directly on it. If fluorescent lights are causing the glare, have every other bulb removed from the fixtures or shut them off. A glare screen or a screen hood can be used. Use mini blinds or other adjustable window coverings to control the amount of daylight entering your office at various times of the day.
No comments:
Post a Comment