Ergonomics

By Michael Chamberland, DC

Jobs such as graphic design, architecture and computer-aided design rely heavily on the mouse device and have their own unique ergonomic issues. All of us generally spend time working on computers, more so now with the stay-at-home order. Consider the following recommendations to help improve posture and reduce risk factors for unnecessary musculoskeletal pain.

1. Use the mouse or input device safely. The further you reach out to hold and use the mouse, the greater strain is placed on the shoulder and neck/upper back. There are many alternative techniques and equipment that may help:
   1. Change your position by keeping your upper arms and elbows relaxed by your side, bend at the elbow such that you are not reaching, have the mouse directly in front of you versus off to the side.
   2. For more precise tasks, move the mouse from the wrist not the fingers. For tasks less precise, try to move the whole arm to avoid overuse of the wrist and fingers.
   3. Make sure the mouse fits your hand properly. If too small, squeezing the mouse may cause hand cramping. This squeezing action also may place additional pressure on the median nerve, contributing to carpal tunnel syndrome.
   4. Remove watches or bracelets that interfere with movement.
   5. Consider using a gel pad under your wrist for support.
   6. Adjust cursor speed. If too fast, you will grip tighter to gain control. If too slow, you likely will repeatedly grasp and lift the mouse to reposition it.
   7. Keep your keyboard directly in front of you.
   8. If your work requires you to draw, graphic-touch tablets or drawing pads are generally less stressful on the wrist and hand versus using a mouse.
   9. Switch hands; use the opposite side throughout the day to reduce stress load and give your primary arm/hand a break.
2. Adjust your monitor.
   1. Center the screen in front of you with the center of the screen at eye level. You are better to slightly err on the side of looking upward versus downward at your screen over prolonged periods of time.
   2. If using two monitors regularly, center the screens so that you’re looking left and right equally.
   3. If using one monitor more than the other monitor, place the primary monitor centered and secondary monitor directly next to it and slightly angled toward you.
   4. Generally the screen should be placed at an arm’s length away.
   5. To reduce unnecessary eye strain, adjust brightness and contrast to match the ambient room lighting.
   6. Avoid glare. Place the monitor perpendicular to windows or draw the blinds. Glare filters also can help.
3. Sit properly.
   1. Take time to make sure your chair is adjusted to fit you, especially if other family members are using the same chair and computer. Use the seated 90/90 rule. This means having a 90-degree angle at your hips and knees when sitting.
   2. Utilize arm rests to support your forearm; position to avoid pushing shoulders up toward the ears.
   3. Consider sitting on an exercise ball while at your computer or desk. When using a chair, make sure it has lumbar (lower back) support, or use a towel/roll/pillow to support the spine to prevent slouching.
   4. Choose a chair appropriate for your body type/size. Don’t squeeze into a small chair.
4. Take regular breaks. To maintain mental focus and ability to work efficiently, it’s essential to move and break the prolonged postural stress associated with sitting and working on a computer. Muscles tighten the longer they are in a set position. Movement helps clear metabolic waste products, such as lactic acid, and increases oxygen and nutrient delivery to tissue. I recommend taking at minimum 15-30 second micro-breaks every 30 minutes of sitting. During this time, walk around, shake out your arms and legs, gently stretch, drink some water, use the bathroom, or maybe perform some neck and shoulder rolls, jumping jacks or push-ups. Whatever gets you moving is a good thing. Also frequently look away from the computer screen and try to focus on something about 20 feet away. This helps reduce eye strain and headaches associated with prolonged screen time.

If you need any further guidance, please reach out to the staff at the Sharon Health Center or contact your primary care provider.

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