• Creating good ergonomioc working arranagement is important to protect individuals health

• Working at a computer can cause back neck and shoulder pains , headache , eyestrain and overuse
injuries of arms and hands
• Individuals can avoid computer related injuries with proper furniture, better posture and good working
habits.
 What are the benefits of Ergonomics
• Reduction of work related injuries.
• Increased worker productivity
• Increased work quality
• Increasded morale

What are the common problems ?

• Musculoskeletal Problems – muscle soreness and muscle fatigue are the most common complaints of regular computer
Back Pain , chest pain , neck pain , pain , or numbness in arms, shoulder, and feet top the list
• Repetitive stress injury- When we use muscles in an awkward position , individuals may experience stfiffness pain or swelling in that area.
Twisting the wrist to use the mouse or specific type technique type technique that causes stretching of finger or pressure on the wrist
can turn really painful. Eg Carpal tunnel syndrome

• Vision Problem- Bright light and bad glare or flickering image can strain your eyes. Constantntly focusing on the screen withot blinking can
cause dry eyes
• Headache- Increased muscle tension or pain in the neck at the base of the skull, headache is common problem with the computer use
• Obesity- Studies have shown that prolonged use of computer is the major contributing factor of sedentary lifestyle and
obesity.
• Stress Disorder- Prolonged computer use along with other factor like poor health work pressure and job environment can
make individual susceptible to stress

WARNING SIGNS
• Tension in your back, neck and shoulder
• Aching hands or wrists
• Headaches
• Pressure due to eye strain

Awkward postures using force can amplify these problems.

Ergonomic Work Station
• Use a good chair
KEYBOARD
• Just below the elbow height
• Its ok to use a palm rest
• Only rest your palm on it
• Never rest your wrist on any surface
MONITOR HEIGHT
• The position of your head and neck is very important
• Place computer monitors directly in front of you
 MOUSE HOLDERS
• Mouse trays or mouse holders can bring a mouse to a better positioon
HOW TO PREVENT
• Warm up and stretch before activities that are repetitive static or prolonged
• Stop painful activity
• Take frequent breaks from any sustained posture

BREAKS
• Frequent mini breaks help the body recover
• Stretch your neck shoiulders forearms any muscles that are tight or tired

PHONE PLACEMENT
Many people need to spend a lot of time on the phone and must often do other tasks at same time. This creates a lot of stress
for neck and shoulder muscle
A FEW BREAK IDEAS
• Exercise breaks – every 1-2 hours do gentle stretching exercise
• Rest breaks-every 30-60 minutes take a brief 5 minute break and engage in another activity
Exercise for office worker
• S-T-R-E-T-C-H. Getting up and walking around is the best
exercise you can do to give yourself a break from sitting. ...
• Neck Stretch. Keeping your chin tucked in, gently lower ear to
shoulder and hold for 10. ...
• Head Turns. Turn head slowly to look over your left shoulder. ...
• Chin Tucks. Raise your head to straighten the neck
• Wrist stretch
Practatice wellness at work and home
• Exercise
• Relaxation
• Nutrition