Computer Ergonomics: Work Pain Free

Most people, books, classes, even experts make a glaring ergonomic mistake. The result of this mistake is muscle tension, pain, injury and reduced productivity when working at the computer.

THE PROBLEM

The standard approach is to make the computer operator fit their configuration to the computer and workstation. The equipment is adjusted according to the directions on the box, or information learned from book, class or even a consultation at their workstation. Then the operator fits him or herself to the workstation. Renowned universities and brilliant engineers have come up with the formulas. They work great in theory, even in computer simulations.

Sounds good? Wrong!

The operator must use constant muscle contraction in some part of their body to fit themselves to the equipment, and to hold themselves in that working posture. This subtle contraction could be anywhere from fingers to hand, wrist, forearm, elbow, shoulder, head and neck, low back, legs or feet.

This method does not take into account an individual’s areas of tension, pain or restriction resulting from old injuries and imbalances of muscle strength and flexibility (the subject of a future article).

THE SOLUTION

It is actually very simple! Put the operator into the most comfortable, relaxed, stress free position first; then adjust the equipment to the operators body. Check out www.workpainfree.com for a free version of Work Pain Free. You will have no-strings-attached access to a step-by-step system that will take you through the process to find your perfect ergonomic position. You will have more energy, be more productive, and have less tension, pain and injury.

Tags: arm pain, computer ergonomics, ergonomics, hand pain, headaches, migraines, Neck Pain, pain, workspace ergonomics

Hands are important for doing many jobs. Preparing food in the kitchen, serving meals, cleaning a room, laundry, moving luggage, manufacture, or working at a computer are just a few.

If you use proper hand technique, work is easier and you protect your hands from stress. These simple guidelines will eliminate hand tension and fatigue, making work easier & more productive.

• Avoid using a pinch grip. Grasp objects with as much of your hand as possible. A pinch grip using only your fingers increases stress in the hand and wrist.
• Keep the wrist in a straight or neutral position when working. You may have to move your equipment, or alter your shoulder or foot position.
• Position your feet so the legs assist with the movement when a task involves pushing, pulling or moving items sideways while grasping.
• Find more than one way to grasp when a task requires prolonged or repetitive grasping. The muscles that work while grasping with one type of grip will be resting when you use a different type of grip. For example, use 2 or more ways to grasp a plate or grasp linen while fluffing or pulling.
• Avoid looking down too often. If you must look down a lot, take 3 second stretch breaks 2-4 times per hour. Looking down frequently reduces blood flow to your arm and makes the hand and arm weak and tense. Try to work without looking down.
• Take stretch breaks 2-4 times per hour, if you have hand, wrist, elbow or forearm tension, fatigue, or cramps. Do the stretch that makes you feel better after you do it. Some choices are: Hand stretch -  Shoulder stretch – Fist Rolls. For complete stretches, see Work Pain Free.
• Do strengthening exercises outside of work that simulates your job if grasping is difficult for you. This can be done with weights or rubber tubing. The proper resistance is enough to cause mild muscle fatigue after the 3rd set of 8 repetitions, done 3 times per week.

Tags: ergonomics, exercises, hands, pain, strengthening, stretches, wrists

Question from Karen: Should your arm be lying flat on the desk to use your keyboard and mouse or should you be seated really  high so its just a slight move?

Hello Karen,

Your question does not have a straightforward answer. When you go through the Work Pain Free program, you will learn how to pick the best position for you……and that may vary throughout the day. The bottom line is the position that feels best, and has you feeling better at the end of the day is your best position.

The general rule is your elbows are relaxed at your side, there is a slightly open angle at the elbow, and the wrist is straight.

The wrist rest helps maintain the straight wrist and gives all of the arm, shoulder, neck and upper back muscles a rest when you pause, even for a moment.

Another option is that your arms are able to relax on the desk top while typing. The seat height desk top relationship must be such that the arms and shoulders are relaxed.

There are then other factors to take into consideration, such as low back support, leg support, etc.

The work Pain Free training is a system that will correlate all factors so you feel the best and are the most relaxed and productive

I hope this information helped you and I look forward to hearing back how good you feel.

Yours in health,

Dr. Barry Carlin

Tags: ergonomics, Neck Pain, shoulder pain, workstation ergonomics

Neck and shoulder pain is a common ailment for those who spend hours a day at a computer, caused by one or more of the following factors: monitor position, document position, telephone use, mouse use and sitting position. This article will address monitor position and mouse usage issues.

Depending on several factors, your head can weigh anywhere from 8-15 pounds. Imagine you rested your elbow on a table and had your arm pointing up with a bowling ball, the weight of your head, in the hand. If that bowling ball is balanced in your hand, you could easily sit there for a few minutes ad have a conversation. But if you tilted the bowling ball several inches to one side, from holding that weight, the muscles would immediately begin to tire, hurt, and you would soon have to put it down. You may have arm pain that lasts hours. Continue Reading »

Tags: computer usage, ergonomics, monitor usage, mouse usage, neck and shoulder pain, neck pain relief, shoulder pain relief

Donna asks:

I have lower neck and left sided upper back scapular pain that is severe from working on my computer and I don’t know how I can continue in my job without pain.

Dear Donna,
Thank you for your interest in Work Pain Free.

Your discomfort is a common one. The cause is simple to determine and there are several solutions. The work pain free program will empower you to determine which skills will solve your problem.

The solution has two parts, sometimes three.
1) Correct your equipment and workstation ergonomics (how it fits your unique body) and working technique so you are not causing physical stress from simply sitting at your computer.

Continue Reading »

Leg Pain From Poor Laptop Ergonomics

Paulette asked:

I started getting pain in the back of both legs (feels like sore tightened muscles) from my hips to my ankles. Wondering if this could be related to walking down a boardwalk and back which is about 2.5 miles, which I don’t normally walk more than a block on any day. I also work on a lap top, with a small 15″ screen and posture has not been supported by a pillow or anything.

With this pain starting 4 days after returning from my weekend in Wildwood Crest, it now 2 weeks and the pain is more severe that my gait and simple movement have become painful and difficult. Have you ever heard these symptoms from extensive computer use? I have never experienced this ever before. Please give me your thought?

Dear Paulette,

It is unlikely that the long walk was the cause of your pain. It could have aggravated an already existing situation in your low back, and that is very likely from the position you describe using your laptop. Now that the injury has occurred, the posture you are working in will maintain the injury and the painful pinched nerve. Below is an explanation of how the poor low back posture will cause the pain you describe, and several suggestions to correct the problem.

Continue Reading »

Tags: back pain, headaches, laptop ergonomics, Neck Pain, prevention

Proper technique for [tag]low back support[/tag] and customizing your chair:

1. Sit with your buttocks to the back of the chair
2. Stick out your belly and reach behind and run your hand up and down your back to feel where the deepest part of your low back curve is (it is usually higher than you think).
3. Place proper support in the deepest part of your curve. That curve location can slightly change day to day from muscles being tighter from lifting, drinking too much coffee and alcohol, or sports; or muscles being more relaxed from yoga, stretching, drinking a good amount of water, or a great nights sleep. There are many things that can affect how tight or relaxed your back is which then changes the position of your low back curve. It takes only 3-4 seconds to test the location and place the support in the right spot when you sit down.

The correct size is a comfortable size. It is probably small for a firm chair & larger for a soft chair. I don’t know, try a few different sizes or adjustments. The correct size will be obvious in that it will instantly feel good.

Continue Reading »

Headaches from computer work are upsetting my life! For the last few years I have been getting a headache at the base of my skull after 2-3 hours working on the computer. It used to be a few times per week and would soon pass after I stopped working. It has been coming more often and now it comes every time I work on the computer, and is so strong I have to take medication or I can not keep working. The thing that is scaring me is that in the last few weeks I have felt it when reading at home. Can I solve this problem or do I have to find a new job? I hope you can help me,

Alisha in Chicago

Dear Alisha,

Do not worry. The headaches you are describing are “Muscle Contraction Headaches” and are easy to eliminate.

Let’s first understand what they are. There are several muscles from your neck and upper back that attach at the upper end to the base of your skull, exactly where you are having your headaches when working on the computer. The most commonly affected muscles are the Trapezious, the Levator Scalula, and the Cervical Erector Spinae.

Continue Reading »

Your chair is one of the most important pieces of equipment at your computer workstation. Used properly it will reduce stress, fatigue and pain, and increase productivity. Used improperly it will contribute to pain, fatigue, injury and poor productivity.

Many people think you have to get the most expensive chair to feel good. That is a mistake. There is a way to customize any chair, even a simple inexpensive one.

The only necessary factor is it must be adjustable in height. Sit in the chair and adjust the height so your feet are flat on the floor. If the chair is so high that your heels are off the floor, you do not realize it but you are constantly contracting leg muscles to hold that position. This contributes to fatigue and leg tension, which will then travel up your leg to your trunk and low back. This then make you prone to low back pain and injury.

Continue Reading »

6. You must drink water at work.

Without drinking enough water, you become dehydrated and this causes muscles to be unhealthy and tighter, and causes or intensifies headaches. Some people drink soda, tea, coffee, etc. and no water. Increasing water intake will often reduce many minor muscle discomfort.

This series of articles explained the most common causes of headaches from computer work, how to evaluate your workstation and technique to see if you have conditions that need to be corrected, and how to make the corrections.

==>> This is a part of a 6 part series of short articles on the causes and solutions to headaches related to working on computers. View them all under computer headaches.