Common Computer Workstation Mistakes And Solutions For Pain Relief Part

Common Computer Workstation Mistakes And Solutions For Pain Relief Part 1

Common Computer Workstation Mistakes and Solutions for Pain Relief Part 1
Common Computer Workstation Mistakes and Solutions for Pain Relief Part 1 Author Wendy Young
If you are experiencing pain in​ your wrists,​ fingers,​ hands,​ neck,​ shoulder or​ back and work at​ a​ computer for more than four hours per day there it​ is​ time to​ take a​ close look at​ how your computer workstation is​ designed.
Following are a​ few of​ the​ challenges I ​ have seen in​ thousands of​ workstation designs. Does this sound like you?
Chair Armrests Too High or​ Low
In most instances the​ armrests are adjusted too high. Most keyboards are placed on​ surfaces too high for them and the​ computer user will adjust the​ armrest to​ the​ height of​ the​ work surface thinking this is​ supporting them properly.
They are inadvertently raising their shoulders to​ a​ tensed position. if​ the​ shoulder muscles are tensed for any length of​ time with repetitive motion in​ the​ hands or​ arms,​ varying levels of​ pain or​ discomfort may develop depending on​ the​ length of​ time in​ this tensed position.
Solution Adjust the​ armrests up or​ down so that the​ shoulders muscles are in​ a​ relaxed position while resting on​ the​ armrests. if​ your shoulders are shrugged at​ all then the​ armrests are too high. if​ you are leaning into either armrest this could be an indication that the​ armrests are too low. the​ best way to​ do this is​ to​ drop your arms down by your side and just let your shoulders relax. it​ is​ important that you get a​ feel for this. in​ this fast paced and competitive world computer users are so focused on​ their work that they are not aware of​ the​ physical comfort changes that are occurring in​ their bodies on​ a​ daily basis.
Improper Sitting Posture
If you are slouching in​ your chair you might be reducing your ability to​ take deep breathes due to​ collapsing your diaphragm. This can cause fatigue and discomfort because oxygen and nutrients cannot travel efficiently to​ your lower extremities and your brain.
Solution Sit all the​ way back in​ your chair with the​ lower part of​ your back firmly touching the​ backrest. This will enable you to​ sit in​ a​ neutral posture with ease. Be sure you know how to​ adjust your chair. the​ chair is​ the​ foundation of​ the​ computer work area and if​ you have a​ great chair that is​ not adjusted properly then it​ will not do you any good. You want you feet to​ be flat on​ the​ floor or​ on​ a​ footrest.
Monitor Too High or​ Low
If the​ monitor is​ too low it​ requires bending the​ neck forward or​ down to​ view the​ screen. in​ high position the​ neck will bend backwards to​ read the​ screen.
Solution Try this exercise. Relax your head and neck. if​ you do this correctly your head will be in​ a​ slight forward tilt. Now relax your eyes by letting your eyes fall to​ their lowest position in​ your eyes. Notice the​ lowest line on​ the​ screen you can read without raising your eyes or​ head. Position the​ monitor height so that the​ information you are reading is​ centered in​ this area.
For 1921 monitors the​ top of​ the​ viewable screen will be approximately 2 below the​ line of​ sight. the​ line of​ sight is​ defined as​ the​ imaginary straight line from your eyes to​ the​ screen. Let your eyes and body determine what is​ comfortable.
Monitor and Keyboard Not Centered Together
The computer user often will have the​ monitor placed to​ the​ side and will twist their neck left or​ right to​ view the​ screen. This added tension in​ the​ neck can create varying levels of​ discomfort.
Solution Place the​ keyboard directly in​ front of​ the​ monitor so that you can look at​ the​ monitor without turning your neck sideways at​ all. if​ you use the​ mouse frequently and do not use the​ number pad on​ your keyboard you may consider an ergonomic keyboard with a​ 15 footprint. This will balance the​ keyboard and mouse with the​ monitor.
Be on​ the​ lookout for Part 2 in​ the​ next few days…

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