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n a Friday night, across the dinner table full of guests, Beckie watched as Ben rubbed his forehead.

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From: Jill@company.ca
Subject: Oh, those aching?!

I talked to Andy and Maggie, our ergonomists. Here's what they had to say. Hope it helps!

Jill
PS/ Beckie, thanks for the great dinner party last Friday!

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From: Andy@company.ca, Maggie@company.ca
Subject: Office Ergonomics

Hi Jill, As promised, here are some tips for your friends. While it is hard to know exactly what is causing the headaches and stiffness without actually seeing their workstations and how they work at them, here is a list of the more common "culprits". Ergonomics is not really a mystery once you are aware of all the bits and parts and how they go together. In general, a workstation that matches a worker's shape, size and capabilities is essential. Prevention is the key. A poorly designed workstation (such as a desk, chair and computer) may pose undue physical stress on the worker for many reasons. These factors include awkward posture, use of force, repetitive movements, or a combination of these variables. If work continues for a long time with these factors, they may cause injuries of the wrists, back, neck, shoulders and elbows in particular, but sometimes affect other muscles, joints, and nerves in general. The term Work-related Musculoskeletal Disorders (WMSD) is used to cover all these conditions. (Oh, and for some reason, many people use "carpal tunnel syndrome or CTS" to mean any and all possible WMSDs associated with computer work. This is not the case, and in fact, carpal tunnel syndrome is a relatively rare medical condition involving a channel in your wrist). Our top ten tips are: Squint at the Screen? Glare on computer monitor / screen is a major factor for headaches and stiffness. Not only do we squint, sometimes we will actually sit in an awkward position (often without knowing it) so we don't see the glare. The monitor is both a source of light, and it acts like a mirror. Set up the monitor so there is no reflection from lights (both on the desk and above your head), or from windows. Check out this picture for some hints. Computer Glasses? You have heard of reading glasses, but in some cases people need glasses specifically for use at the computer. Often the computer screen is farther away than where you would hold a book to read, but not far enough away for the "long distance" vision part of your glasses. Having task-specific computer glasses may help reduce eye strain or ask your optometrist for more information. In a Slump? Posture is extremely important. Try to be a "fly on the wall" and pay attention to how you sit and do other work tasks. Do you hold the phone between your ear and shoulder? Do you slump to one side when carrying the laptop bag? Maybe you sit in a slouch? All of these postures can put strain on your back, neck and shoulder muscles, and can give some people headaches as well. Sit up straight (we ergonomists call it "good body position"), get a headset for your phone, clean out the laptop bag (lighten your load!) or get a backpack version and use both shoulder straps! Check your Chair! An adjustable chair that is set up for YOU is a must. If you can, get an adjustable desk too. It is important because if you are sitting with your arms elevated, for example, you are putting stress on your arms, shoulders, back, etc. Learn how to adjust your chair. Sit? Don't forget to Stretch! People who sit most of the day at a computer or desk often complain about being stiff and sore. It actually takes effort for the body to "hold" itself in one position for a long time. Stretching is very important, as well as getting up and moving around. Take a "walk" to the printer more often! For continuous work at a computer, a work break of 5 to 10 minutes per hour is generally recommended (you don't have to be gabbing at the coffee machine either! You can do other types of work during this time, just be sure the other tasks allow you to move around and use "other" muscles.) Mind that Mouse! While it is a handy gadget, a computer mouse can cause all sorts of pains and aches. Be sure your mouse is positioned in the right place for you - this may not be beside the keyboard! Try in front of the keyboard instead (this helps keep your arm close to your body which can reduce strain on the arm and back). Click here to see what we mean. Or, use the shortcut and function keys on the keyboard instead of the mouse whenever possible. Don't use the Force. You can be assertive with your co-workers if you really have to, but try not to use force with your keyboard or when doing other fine work. Excessive force is generally not a good idea. Most often force is a problem for workers who have to lift or place objects, but even sticky keyboards can make you use more effort than you need to. Be sure your equipment is in good working order, and type lightly! Panic and Pace. Sure, sometimes things have to be done quickly, but in general too fast a pace of work does not allow the body time to recover between repetitive or forceful movements. Fast pace can increase the risk of developing an injury. Both management and employees should determine what is a good "pace" for your office. Together, figure out what are reasonable work quotas, schedules, goals or timelines. Watch those Wrists. Wrist rests can be both a blessing and a curse. There is a lot of debate around the use of wrist rests actually. On one side of the debate, it is known that leaning the wrists on a wrist rest or the edge of the desk for long periods can put a lot of pressure on the undersides of the wrists. This may cause conditions such as carpal tunnel syndrome (CTS) to develop. On the other hand, evidence shows that wrist rests can ease tension in the neck and shoulders, thus lessening the risk for musculoskeletal injury in such jobs. The most important point is that workstations should be well designed overall and more specifically that each station matches the person working at it. What works for one person may not work for others. And sure, there's stress too. Stress can come from many sources. Sometimes it's a deadline; sometimes it's more long lasting. There are ways that a workplace can help. Check out the tips. That's our top 10. Hope it helps! If your friends have any questions, they can try asking their health and safety, or human resources departments at work for more information. Information is also available on the Internet. Resources are listed below. Maggie and Andy Other Resources: Association of Canadian Ergonomists Comfortable computer work (PDF format) Ergonomics: human factors Office ergonomics: remembering the basics (PDF format) In Print: Office Ergonomics Safety Guide

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