Ergonomics can help you avoid chronic pain in the workplace
By Maggie Hibma
Special to The Journal
If you've been coming home from work with frequent neck pain, backaches and headaches, then don't blame it on the work you're doing. Blame your pain on how you're doing it.
“Ergonomics” is the discipline focused on improving the way people work, the conditions they work in and the quality of their work by specific workplace arrangements. While most of us can't get by without using a computer for work, it's the very thing that's causing office workers to experience muscle aches, joint pain and eye strain
Alan Hedge, professor of ergonomics at Cornell, has been involved with ergonomics since the discipline began about 60 years ago. After teaching a grad program overseas, he came to Ithaca about 20 years ago to teach ergonomics at Cornell. He describes how the subject of study has changed over recent years.
“Up until the time computers came along, most of the work in ergonomics was focused in the heavy industries, such as coal mining,” said Hedge. “What's happened is that in the past two to three decades, those heavy industries jobs have declined, and the office workplace has taken off.”
Computer training
Nowadays, anyone — no matter what age or ability — can grab a computer and start typing away. However, using a computer incorrectly can cause serious health problems. Being trained in using a computer the right way as well as knowing what certain equipment to use for your specific job is key.
People who aren't aware of the proper way to use a computer usually experience problems with their neck, back and wrists. Where the computer monitor sits, how high or low your keyboard is and where the mouse is placed are important factors of computer health.
“What often happens is people are spending hours in a non-neutral position,” said Hedge. They are not sitting in well-supported postures, they are working with parts of their body outside their normal range of motion, and they are hunched over their keys.”
Hedge compared sitting at a computer to sitting in a car.
“You should sit straight back in the seat, legs opened out in front of you, and hands low on the keyboard, just like the wheel,” said Hedge.
One of the most important parts to computer health is keeping your wrists straight. Hedge suggested putting the keyboard in your lap to immediately solve the problem. That way, there is no strain put on the wrists when typing. Same goes for a laptop — use the screen but, if you are experiencing wrist pain, buy a separate keyboard. Sore wrists can lead to carpel tunnel and other serious problems.
Your usage and equipment placement
In terms of a quick-fix for everyday computer users, Hedge said it's all about what the computer is being used for.
“If you are constantly typing at the computer, then where the keyboard lies is the most important. If you are just watching YouTube videos, then where the monitor and mouse are is most important,” said Hedge.
Where the monitor is placed is important for the eyes, too. The New York State Optometric Association (NYSOA) put out a warning for New Yorkers in March, which was “National Save Your Vision Month,” about “computer vision syndrome” — a condition for frequent computer users that leaves them susceptible to eyestrain, light sensitivity, fatigue and neck and back pain. According to NYSOA, this condition is related to poor workstation conditions, prior vision problems and improper work habits.
“[Computer vision syndrome] is a series of symptoms that are related to using the computer, or any electronic devices, such as PDAs,” said Cordes. “A lot of the problem arises from the fact that we are constantly re-focusing our eyes close up.”
Cordes said he sees a lot of people trying to fix the problem by buying bigger monitors for their computers, thinking that a bigger monitor will stop them from squinting and from getting headaches. Cordes said this isn't the case.
“A bigger monitor gives you the impression that you've fixed your problem, but all it means is larger letters, not better focusing,” Cordes said.
Get checked out
While NYSOA gives suggestions to prevent or reduce eye and vision problems, such as checking for glare, reducing the lighting to match the computer and to keep blinking, Cordes says one of the best things people can do to help their computer vision is to get an eye exam regularly. Since long-term vision problems can persist, it's important to fix the problem at the source.
“There's a tendency to just get the over-the-counter glasses for the computer,” said Cordes. “And quite honestly, these will mostly work. But if you don't get annual exams, you aren't being tested for cataracts or glaucoma.”
Take advantage of breaks
While it's important to have your desk arranged in a computer-healthy way, Hedge notes that one of the best things you can do for yourself is to take advantage of your lunch break — and get away from your desk!
“Even if you're in the best position in the world, you can't work without taking a break,” said Hedge.
“Every 20 to 30 minutes do something different and then come back to your work. Over the course of the day, you will find much less stress and strain on the body.”
Originally published May 8, 2008