Ergonomics is the science of preventing common workplace injuries by using proper posture and stretching techniques. Carpal Tunnel Syndrome and Tendinitis are common injuries developed in the workplace. These occur when muscles, tendons, and nerves of our bodies are strained by repetitive traumatic motion. If your body remains in the same position for several hours a day, or if you’re using the same set of muscles to repeat a task for hours at a time, you may begin to feel discomfort or pain. This is when you would become susceptible to these sorts of injuries. TypingWeb suggests a few simple adjustments in your work habits and workstations that can help prevent these types of injuries from happening.

Make sure your equipment is set up properly

Seat: You should adjust the height of your seat so that your feet are resting comfortably on the floor or on a footrest. Your knees should be bent at a ninety-degree angle (or slightly greater) and your thighs should be parallel to the floor. There should be a two to four inch gap between the edge of the seat and the back of your knees.

Monitor: The top of your monitor should be at eye level (or slightly below). It should be 16 to 28 inches away from the tip of your nose. Make sure you maintain an upright head posture with your chin tucked in.

Keyboard and Mouse: Your hands should be level with your elbows (or slightly lower) and your hands and forearms should form a straight line. Keep your shoulders relaxed with your elbows hanging close to your sides. An ergonomic keyboard is a very good way to protect your wrists from injury.

Quick Tips to Stay Safe

• Avoid pounding on your keys; do not exert more force than is necessary.
• Evaluate your posture while you use your computer at home or at work.
• Take short breaks every thirty minutes and move around.
• Make stretching a part of your daily routine before and after using the computer.

Computer Stretches

Eyes: Close your eyes tightly and then open them widely and repeat several times. Take your eyes off of the monitor and refocus them on an object thirty feet away.
Hands: Spread your fingers as far apart as you can for ten seconds and then make a tight fist and hold it and repeat.
Neck: Slowly turn your head to the side and hold for ten seconds, then turn to the other side and hold. Slowly tilt your head to the side and hold it for ten seconds, then slowly tilt to the other side and hold. Repeat.
Shoulders: Slowly shrug shoulders in a circular forward motion, then reverse the motion in a backwards motion and repeat. Spread your arms apart and make slow circles forward and then backwards.