On Friday October 22/ 2010, a lady by the name of Nichole came for a visit to the Web Design program of Sheridan College. Her visit was to inform us about some of the most common injuries that people in our career field deal with. She also showed us how we can stretch these problem areas in order to help us decrease our chances of developing them.
M O S T C O M M O N I N J U R I E S :
• eye strain - a result of sitting too close or too far from the computer screen or bad lighting.
• carpel tunnel - a result of constant wrist and finger use at an un-ergonomic level.
• thoratic outlet - a result of bad posture; hunched back.
• sciatic nerve irritation - also a result of bad posture and sitting for long periods of time.
E R G O N O M I C S C A N A D A :
These are some helpful tips on how to set up an ergonomically correct workspace.
• your neck should comfortably rest 18 inches away from the computer screen.
• the arm rests of your computer chair should let your arm rest at a complete ninety degree (90º) angle and your arms should not extend out anymore than ten (10) inches.
• your keyboard should be the same height as your elbows.
• your hands should be inline with your forearm and comfortably rest straight.
• when sitting, your thighs should be at a complete ninety degree (90º) angle in connection with your hips and your feet should rest comfortably flat on the floor with your knees slightly apart from eachother.
• when using the mouse or keyboard, your wrists should not exceed more or less than ten degrees (10º) in an upward or downward angle.
• when buying a computer chair, it is very important to purchase one that has everything adjustable; back, height, arm rests, tilt, etc...
• if you have an adjustable document holder for your computer, make sure that it is four to eight (4-8) inches lower than your eye level when looking straight in front of you.
This information and more can me found on the Ergonomics Canada website.
S T R E T C H I N G :
• stretch for five to ten (5-10) minutes every hour.
• get a massage once a month.
• for eye strain : look away from the screen; focus on something far away rather than close up.
• for carpel tunnel : see photo 1 below.
• for thoratic outlet : see photo 2 below.
• for sciatic nerve irritation : see photo 3 below.
You can find helpful stretches online, through books, or at local shops where you can personally inquire.
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