ADDITIONAL COMMENTS:
· Posture: To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD). The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
o Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
o Head is level or bent slightly forward, forward facing, and balanced. Generally, it is in-line with the torso.
o Shoulders are relaxed and upper arms hang normally at the side of the body.
o Elbows stay in close to the body and are bent between 90 and 120 degrees.
o Feet are fully supported by floor or footrest.
o Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
o Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
o Knees are about the same height as the hips with the feet slightly forward.
o Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
o Make small adjustments to your chair or backrest.
o Stretch your fingers, hands, arms, and torso.
o Stand up and walk around for a few minutes periodically.
· Eyes: The computer screen is bright and therefore, if you do not blink your eyes as often as you should while working at the computer for long hours, you can have dry eyes sometimes even followed by redness. To help you deal with this problem, the 20-20-20 rule suggests that after every 20 minutes, the computer user should take a break for at least 20 seconds and look at objects that are 20 feet away.
· Exercise: Exercising and stretching the wrist will help maintain flexibility and strength and provide improved conditioning. Choosing the right exercises depends on the symptoms experienced. For severe or chronic problems, it is best to seek professional advice from a physical therapist to design a stretching and exercise program best suited to restore flexibility and mobility.
· Movement: In order to get movement in during the day, it is suggested that you start using microbreaks. Microbreaks are short, frequent breaks taken during the workday that encourages more movement.
o These breaks are designed to combat the sedentary nature of many jobs and promote physical activity and movement. Workers get busy, focus on their work, and forget to take these breaks. Whether it's a quick walk around the office, stretching exercises at their desk, or simple movements like squats or lunges, these breaks encourage employees to get up and move. Microbreaks also help break up long periods of sitting by prompting employees to stand up, stretch, or perform light exercises.
o Keep in mind the 20-8-2 rule: For every half hour, an individual should sit for 20 minutes, stand for 8 minutes, and move around for a minimum of 2 minutes. The overall goal of the 20-8-2 rule is to prevent people from sitting and adopting static postures for too long.
· Ergonomic Illustration/Pictorial Posture: The employee can search the internet, of various illustrations, on how to achieve proper ergonomic postures/positions. Handouts were also provided.
Note: Please contact your LOB/SO Line Supervisor/Manager to discuss procurement of any recommended ergonomic furniture or support items listed on this report.