Proper posture is key in staying healthy and preventing injuries. Some common conditions, which can be linked to poor posture, include:
Carpal Tunnel Syndrome
Low back sprain/strains
Shoulder/rotator cuff injuries
What causes these injuries?
2 factors are associated with developing injury:
Static Loading Postures
◦Holding one body part in a stationary posture for a prolonged period
Dynamic Loading Postures
◦Repeating the same motion over and over again without periods of rest
Setting Up Your Workstation
- The feet should rest flat on the floor with the thighs roughly parallel to the floor
- The back of the knee should be slightly higher than the seat of the chair.
- If the seat pan tilts, the preferred position is with the knees slightly lower than the hips.
- Sit all the way back in the chair and sit straight up
- The angle between the torso and thigh should be approx 120 deg.
- Maintain a 90-degree angle at the elbow and keep the keyboard at elbow height (neutral)
- Elbows should be close to the sides to reduce upper back and shoulder tension.
- Allows the wrist to stay in a neutral position and relieve the stress from the desk edge or the wrist bending position
- Prevent irritation to the median nerve, yet sturdy enough to give support. It should have a padded base for the keyboard to sit on, which will absorb vibration going through the fingers
Computer Screen Positioning
- Monitors should be placed so that the top of the screen is at the operator’s eye level
- The reason most people have their screens tilted up is due to the fact that the screen is too low in the first place.
- Tuck your chin in to prevent protrusion of the jaw. This will help to prevent tightness in the neck.