Computer Ergonomics Guide

Computer Ergonomics is the study of designing job tasks, workstations, equipment and tools to fit people’s physical capabilities in an environment where they use computers. This field of study promotes safe and healthy workplaces for computer users and attempts to prevent human and monetary costs from computer-related health problems. Because of the increase in computer usage in schools, this guide has been created for Computer Science teachers and those teachers whose students work extensively on computers. This guide will discuss the effects of Repetitive Strain Injury (RSI) and ways in which to prevent this injury from occurring. In addition, it will give some suggestions on how to set up ergonomically-safe computer workstations in schools, and provide tips on sitting posture and stretch exercises for students. This guide will hopefully help teachers recognize potentially serious problems and reduce the risk of student injury.

Repetitive strain injury (RSI) occurs from the repeated movements of the hands and arms while doing tasks on computer keyboards and mice and also from a lack of adequate rest and breaks. Damage is done to the tendons, muscles, nerves as well as the shoulder and neck areas. RSI is often a very painful condition that is difficult to cure. A person of any age who works at length on computers is susceptible to this type of injury, even young physically fit people. Many people with RSI have had to leave their careers as a result of becoming permanently disabled or unable to perform their job tasks. In addition, it may difficult for them to carry out daily routine tasks such as driving or dressing themselves. There are many different types of repetitive strain injuries; Carpal Tunnel Syndrome, Tendinitis, Bursitis, Tenosynovitis, DeQuervain’s Syndrome are just a few examples of injuries that could cause individuals great pain.

Here is a list of symptoms that can occur for someone who has RSI:

• Tingle, cold, or numbness in the hands
• Tightness, uncomfortableness, stiffness, irritation or stinging in the hands, wrist joints, thumbs, forearms, or elbows
• Hurting that awakes you up at nighttime
• Awkwardness or loss of forcefulness and coordination in the hands
• Sensing a require to massage your hands, wrists, and arms

Repetitive strain injury can be easily prevented by having correct typing technique and posture, the right equipment setup, and good work habits.

Wrists should not be bent to the side. Rather, the fingers should be in a straight line with the forearm.

It is also important to make sure that the wrists are not resting on anything while the user is typing. Use a light touch when typing; do not pound the keys.

Here are several tips to consider when setting up computers:

Ensure the computer has a detachable keyboard, brightness and control knobs, tiltable screen, no perceptible screen flicker and reduced electromagnetic fields (EMF) emissions.

Ensure the chair has a seat and a back that are easily adjustable for height and tilt from seated position. The back of the chair should provide firm support for a user’s lower- and mid-back. The chair should be upholstered and padded and have moveable arm rests (to prevent shoulder fatigue)

Ensure the computer table is bi-level, easily adjustable from a seated position and has adequate tabletop space and legroom.

Other accessories that may be helpful include a document holder (adjustable to screen height), a wrist rest (padded and movable), a foot rest (for users whose feet do not rest flat on the floor) and a glare screen with grounding wire.

To avoid eyestrain, reduce glare on the screen by ensuring that light does not shine directly into the user’s eyes or onto the screen.