“Hello everyone and welcome to Occupational Health and Safety 101…”
I’ve just been handing in the second-to-last assignments before I finish my degree (next being the dissertations) and found out something kind of important. “Desk health” is something that everyone should be made aware of, as it effects us all in some shape or form, and most people – whether they work in an office, or just use a computer at home – will find themselves under attack from this at some point in life.
Am I talking about some form of office superbug? No, I daresay not. Rather, the back/neck/shoulder strain, RSI and other health problems that are associated with working at a desk for long periods of time. It is widely known that you should have your monitor at a certain height, the right kind of chair, and all kinds of spongey things to support your wrists whilst working at a computer.
I have a tendency to write hunched over the keyboard, getting as close to the monitor as possible – mostly because my eyesight is bad without glasses – but I never noticed how badly it could affect me until I started finishing up my projects. I had been working without a hitch for a couple weeks, feeling like everything was going okay; then, on Saturday morning, I awoke with a nasty shoulder ache, which I “shrugged off” (pardon the pun!), put down to just sleeping in an awkward position, and promptly forgot about it. It got steadily worse, until on Monday it was excruciatingly painful and I could barely move my arm. Lots of painkillers (and some wheat-bags and strong ibuprofen gel) later, it started to subside, and only through improving my posture at the computer did I find it went away.
As a student, particularly a Creative Writing student, I find myself sat at a desk A LOT of the time. Couple that with my job as a seeder, and you could say I spend a large amount of my week in front of a monitor, which some would argue is not a good thing. But it can’t be helped. And as I’m sure most people who work with computers – be it in an office or as a game developer or whatever it is you do – will agree, it’s not feasible to spend less time doing so. So what can you do about it?
Well, adjusting the height of your monitor is one thing: having the monitor at eye level helps to combat neck strain, and if it’s at the proper distance (I think it’s 30cms away from your face, but don’t quote me on that), then it should help immensely. For those of you who are suffering with poor eyesight, like myself, I reccomend going and getting your eyes checked. I would also recommend LOTS of desk space – although this probably isn’t a requirement under health and safety guidelines, it sure does help, especially when you’re a student trying to do three projects at once, each being over ten double spaced pages long; you tend to spread out a bit when it gets to that point – it’s good for your wrists and your posture and makes for a happy worker. The other ‘posture point’ I would put to you is to sit up straight, with your back against the chair. Having sat forward, hunching over the keyboard for many a year, I know how much more comfortable it can be…at first. When you’re in pain through backaches or shoulder cramps, you’ll understand when I say: SIT BACK AND RELAX!
Here’s a diagram that shows what I’m talking about. The link below the picture describes what all the numbers are for (I assume it’s to do with wrist supports, monitor height adjustment, a good computer chair etc).
http://www.eastcambs.gov.uk/docs/publications/envservices/8.pdf
So take care of yourselves people! I hope that you find this little public service announcement useful. It’s worth it, if only just to prevent a bad back and carpel-tunnel-syndrome in later life.
JessG ;p
Tags: Computer, Occupational Health, Office, Workstation
Here’s an interesting alternative suggestion about posture:
http://news.bbc.co.uk/1/hi/health/6187080.stm
Let me tell you my RSI story. I have been using computers for an average of 10 hours a day for the last 14 years. Excessive mousing gave me RSI in my right wrist. My solution was to learn to mouse with my left hand. Guess what?! I have RSI in both wrists now, which explains my crazy roller-ball mouse that is never in the same place for long. RSI can’t be cured, only managed.
Definitely pay attention to any aches or niggles you feel, and adjust your desk as required. AntiRSI is a neat app that reminds you when it’s time to get up from your desk – every 30-40 minutes is good – seriously! You can adjust the frequency and duration of your desk-breaks and mini-breaks in the app, in case the 15+ breaks per day isn’t working out for your productivity.
http://tech.inhelsinki.nl/antirsi/
I’m with Andy.
I work for a website in the states, sitbetter.com, and it’s basically my job to keep up on the ergonomic issues. It’s been debunked lately that 90 degree angles are not good.
Relaxing, however IS good, as is getting up regularly and stretching. And look away from the monitor often!
Hello Jessg
I can understand your predicament and concern about posture and computer station because I have similar problem.
One thing that I find really important is Back Health. I am too hunched over my key board and get pain in my wrist from too much mousing. I have scholiosis since youth and weak back muscles. I use to have shoulder and neck pain even when I was in good ergonomic positions at my work station. I started some exercises at the local gym and found with the help of a trainer the propor training for me.
Although I still have to correct my posture while working, My back muscle are now stronger and I have no recurring neck, shoulder and wrist pain.
I hope this will help you.
Thank you all!
These are great suggestions. Thankfully, my back/shoulder pains have died off, but it has made me more aware of my sitting positions and stretching and getting up more often, which I’ll be doing for the foreseable future. Thankfully, I’ve never had a problem with “mousing” (unless I’m wearing a watch, for reasons unbeknownst to me) but I’ll bear that in mind.
Lisa, I feel for you hun! That sucks
but that app is neat 
will be adding that to my computer at work and at home, I think. Good idea.
Maybe something I should have added in the blog, in relation to Dan’s post, was “don’t worry, be happy”. If we can do this, then maybe the tense, stressful sitting/mousing/typing positions will become a thing of the past!