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 Table of Contents

What is Ergonomics?...................................................................................................................................2
Ergonomics and Computers.....................................................................................................................2
Eye Strain................................................................................................................................................2
Keyboard and Mouse Position.................................................................................................................3
Monitor Position......................................................................................................................................3
Chair Position..........................................................................................................................................3
Repetitive Strain Injury (RSI)......................................................................................................................3
Carpal Tunnel Syndrome.............................................................................................................................4
Ways to Prevent RSI................................................................................................................................4
Avoiding keyboard relative injuries:........................................................................................................5
 ERGONOMICS AND INPUT DEVICES

What is Ergonomics?
Ergonomics is the procedure of designing or arranging workplaces,
products and systems so that they fit according to the users’ choice. It applies to the plan of
anything that involves people – workspaces, sports and leisure, health and safety.

Ergonomics and Computers

Ergonomics is the discipline of fitting jobs to people. One area of
focal point is on designing computer workstations and job tasks for protection and competence.
Successful ergonomics design together with good posture can shrink employee injuries and
increase job fulfillment and efficiency. In computer tasks there are certain circumstances or risk
factors that can add to the rise of musculoskeletal disorders (MSDs). The conditions for exposing
a user to the risk of MSDs related with computer use are as follows:
•Typing for long periods of time without breaks or rest.
• Using force when striking the keyboard or when gripping the pointing device (e.g. mouse,
trackball)
• Working with uncomfortable neck, shoulder, elbow, wrist, or back postures
• Working in the same position for a long time with little movement or no movement (e.g.
sitting, holding the mouse).
• Uninterrupted strain against the wrist rest, work surface edge, or armrest with the wrists,
forearms, or elbows.

Eye Strain:
Eyestrain is mainly a result of overworking the muscles of the eyes. While
attempting to view the screen more evidently users tend to hold their heads in abnormal
positions, which contributes to neck and shoulder pain. These symptoms inevitably decrease the
visual efficiency and also an increase in typing errors. Aside from eye muscle exhaustion, the
eyeball itself can become aggravated, contributing to eyestrain.
There are several things you can do to create a more eye-friendly atmosphere around
the computer. The easiest thing to do is relocate the monitor. Positioning the monitor in such a
way will allow your eyes to remain in a normal position. The monitor screen should be kept
clean at all times.
Moreover, although a document should be in a well-lighted area for most
favorable reading, a monitor should not. For maximum glare reduction, the nearby windows
should be covered with blinds and the furniture should have non-reflective surfaces. The monitor
itself can contribute to eyestrain. If the monitor flickers, distorts images, or is set to the erroneous
brightness or contrast, the eyes will have to work harder. It is suggested that the monitor be
resourcefully serviced when any of these problems take place. Lastly, another helpful idea is to
rest your eyes at least every two hours by taking a break, doing a simple exercise or doing a non-
computer related task.
:

Keyboard and Mouse Position:

When positioning your keyboard and mouse, you should keep in mind that
you want to decrease avoidable strain in your fingers, wrists, arms, and shoulders, keeping them
in as relaxing a position as possible. This reduces tension, and allows you to move your arms to
reach the keys. Use a foam pad or towel in front of your keyboard to rest your wrists and
forearms while you’re not typing.

Your fingers should be in a straight line with your forearm. The keyboard should
preferably be just above your lap. If your wrists ache or tire, look into buying an ergonomic
keyboard, making it easier for you to keep your hand and forearm in a straight line.

Hold the mouse lightly, don’t grip it hard, and position it close to the keyboard so you
don’t have to reach. Use an ergonomic mouse that’s moved with a finger instead of the wrist.

Monitor Position:

Your monitor should be faintly below eye level and straight ahead. It should be
about arm’s length away from your face so you can easily read the screen. To protect your eyes,
diminish the glare from the monitor’s screen by turning off overhead lights or closing the
window blind. Glare screens are also accessible.

Chair Position:

The position of your chair is significant to help you retain a good posture. Good
posture involves keeping your bones and muscles in line, which promotes competence,
endurance, and an overall feeling of well-being.

Your chair should support your back in an upright and relaxed arch position. The height of the
chair should allow you to have your feet resting firmly on the ground, with your thighs roughly
parallel to the floor.

To make sure your posture is correct, sit with a neutral spine position. If your back is straight,
supported by back and abdomen muscles, you can relax your shoulders without slouching.

Repetitive Strain Injury (RSI):

Repetitive Strain Injury results from forceful and repetitive use of limbs, producing
injured muscles, tendons, and nerves. The severity of RSI cases varies widely. Tendonitis is the
most common example of RSI, while carpal tunnel syndrome is a more exceptional and grave
disorder. RSI occurs regularly among computer users, musicians, lab workers, and other people
with occupations requiring repetitive actions.

Although RSI is a broad term that encompasses several disorders, broad symptoms include
tingling or loss of sensation in fingers, incapability to grab objects between thumb and fingers,
decrease in the size of hand muscles, and pain in the wrist, elbow, shoulder, or neck.

In order to avoid RSI, alter your desk and computer area to promote good posture. Get up and
move around as much as you can. This may stretch your muscle. You can also alter your motions
by changing tasks. Type for a while, then read, take notes by hand, or organize papers. Stretching
your wrists, shoulders, and neck will help reduce muscle tension. Roll your shoulders, rotate
your head from one side to the other, massage your shoulders, and stretch your wrists by pulling
the fingers back toward the wrist. When you’re typing, be sure not to bang on the keyboard, and
avoid lazy wrists. Using a brace or taking pain relievers doesn’t deal with the key cause of RSI
and may lead to additional damage.

Carpal Tunnel Syndrome:

Carpal tunnel syndrome (CTS) and thoracic outlet syndrome are two of the
most disabling repetitive strain injuries. These conditions are disorders of the tendons, nerves,
arteries, or veins occurring at the wrist and upper arm, respectively. In CTS, repeated twisting or
use of the wrist and fingers results in the compression of the median nerve (runs along the palm
side of the wrist) causing irregular numbness, tingling, and pain in the side of the hand including
the thumb through the inside of the ring finger. The hand’s communication with the brain is
disrupted and the fingers have complexity sensing temperature and gripping objects. Victims
may also observe swelling of the hand and forearm. Pain and numbness in the fingers not only
occur while typing, but also at night. The highly developed stage is characterized by decreased
muscle bulk in the thumb area and increased numbness. If not treated, these symptoms can
become persistent and enduringly disabling, and may cause a change in one's standard of living
and career.

Ways to Prevent RSI:

 The wrists should be placed in a neutral place not resting on anything, except when one is
not actively typing. Fingers should be kept in a straight line with the forearm.

 The user should assume a comfortable vertical torso with a chair supporting the lower
back.

 Elbows should be positioned at a 90-degree angle by adjusting the chair and keyboard
position.

 The user should use a appropriate method with soft touch-typing

 Calmly grip the mouse and use two hands to execute key operations when feasible. 
Avoiding keyboard relative injuries:
If we use a computer frequently, we can avoid RSI by adopting a few good habits and by making
sure that your hardware and workspace are set up in ergonomically friendly way.

 Using a comfortable ergonomically designed chair.

 Desk should be well suited to computer use
 Your desk should hold the keyboard and mouse at a proper height.

Some other ways to avoid RSI while working:

 Using an ergonomic keyboard.

 Use a padded wrist support.
 Keeping our wrist straight.
 Sit up straight.
 Learn to type.
 Take frequent breaks.

References:
 http://whatis.techtarget.com/definition/ergonomics