Adjusting Your Work Space
Healthbeat Four story aired on KTIV-TV
Some researchers believe that more workers are injured using a computer keyboard in the U.S. than any other tool for the workplace!
Hard to believe? A lot of the injuries have to do with your work space and your body's relation to the computer and all the other accessories around you. It's not just how you sit in the chair, either.
A lot of other placement issues can cause carpal tunnel, and neck and upper back pain. Jennifer Murphy says she wishes her desk area at work was a little more comfortable. Stacy Smallfield is here to help. Stacy is an Associate Professor in Occupational Therapy at the USD School of Health Sciences. "For some people, just a simple change in their workplace is all they need," said Smallfield. Stacy starts with an evaluation of Jennifer's work space. "We like to see about a 90 degree angle at the hips and ankles," said Smallfield.
Once your chair is adjusted to the right height, then look at the keyboard. "Your keyboard should be at the same height as your elbows," said Smallfield. And if you don't have an adjustable keyboard tray like Jennifer, don't worry. "If you can't adjust it through an adjustable keyboard tray, then the next thing we look at is can we raise the height of the worker to meet the keyboard level, so that would be raising the height of the chair. Most office chairs are adjustable in terms of height. But then you're looking at you still want good support under your feet so then you need to add a foot rest," said Stacy Smallfield.
Two other quick things to check... is your mouse as close as it can be to the keyboard. If you're reaching too far, that can put a lot of strain on your arm muscles. And speaking of your arm, your computer monitor should be at least an arm's length away from you. There are also a lot of accessories that can make your work space more ergonomic. Like keyboards that bend and a mouse tipped on its side to conform to your natural body position.
And if you can, keep your papers and books stacked on a holder like this. "But then you're keeping everything in line, and you're avoiding a lot of neck and eye movement to the side, we can reduce a lot of neck strain," said Smallfield. Now, Stacy Smallfield says just making a few of those adjustments may make all the difference in getting rid of any pain. Just give the adjustments some time. It may take you a little while to feel comfortable in your new setting. If not, talk to your doctor to see if physical therapy or further treatment is necessary.