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Ergonomics Wellness

Introduction

Sit. Study. Stretch.

Rackham’s health and wellness efforts are informed and supported by an interdisciplinary student advisory board, comprised of graduate and professional students from various schools and departments across the University of Michigan. In Fall 2008, Rackham's student advisory board identified the need for ergonomics education tailored to U-M graduate students, with a particular focus on healthy computer use.

In Winter 2009, Rackham conducted a survey with 101 U-M graduates about their computer use and knowledge of ergonomics-related issues. Approximately 68% of respondents rated their knowledge of proper sitting posture and effects of study environment as average or better. Yet, only 49% were knowledgeable of recommended frequency of taking breaks. The majority of respondents (approximately 63%) indicated that it is either "very possible" or "extremely possible" that they are at risk for developing ergonomic-related health problems. No one indicated that it is "not at all possible" that s/he will develop ergonomic-related health problems.

These results demonstrate that although graduate students have some ergonomics knowledge, they need tips on how to incorporate ergonomics knowledge into daily activities and computer use. Developing and disseminating an educational series particularly adapted to graduate students, their ergonomic concerns, and preferred communication methods is essential to promoting graduate student ergonomic awareness and behaviors.

References

Chaumont Menendez, C., Amick, B.C., Jenkins, M., Caroom, C., Robertson, M., Harrist, R.B., & Katz, J.N. (2009). Upper Extremity Pain and Computer Use Among Engineering Graduate Students: A Replication Study. American Journal of Industrial Medicine, 52, 113-123.

Your Study Station

Make it work for you.
Move a little, help a lot.
Small moves, big gains.

As a graduate student, you may often find yourself sitting for extended periods of time working on class projects, conducting research, or writing papers. Your posture and sitting position are only as good as your study environment. Whether you are at the library, in an office, or at home, here are five simple adjustments that will make your environment work for you:

  1. Place the computer monitor 18 to 30 inches, or arm's length, from your eyes. Whether using a laptop or desktop, have the top of the monitor at the same level as your eyes. For a laptop, you can place it atop a book or two. This alteration helps to reduce neck and shoulder strain caused by constantly having to look up or down to see the computer screen.
  2. Once you've adjusted the height of your monitor, tilt it forward so that glare off the screen is reduced. You can also reduce the brightness level your monitor displays. This slight modification reduces eyestrain, and your eyes don't get tired as quickly.
  3. If you have a document holder available, position it near the monitor and at eye level. If you don't have one, it would be worth the small investment to acquire one. Or be creative and fashion your own document holder using whatever is available (e.g., magnets, clips, etc.). Document holders help cut down on the imbalanced neck strain that results from repetitively looking down at a document lying flat on your desk.
  4. Place the mouse next to the keyboard at or slightly below elbow level. This helps to prevent unnecessary reaching. For your study environment at home, a remote keyboard and mouse for laptop users are worthy investments to reduce strain and contact stress on elbows and wrists.
  5. Make sure your chair is at a comfortable height that allows you to keep your knees bent at about a 90 degree angle by resting your feet flat on the floor or on a small foot rest, such as a pile of textbooks. To support your lower back, you can place a small pillow in the small of your lower back. This helps to keep your spine in good posture.

Graduate students are always on the go. So, while you may not be able to follow these tips when you're in class or in a coffee shop, you can incorporate some of them, when you're in a library or at home. Any moderate adjustment you make will help make your environment work for you.

Common Questions

What is the best kind of remote or peripheral keyboard? What is the best kind of external mouse?
There is no one-size-fits-all or "best." Instead, try to think about where you experience the most stress and pain and select a keyboard or mouse that is more comfortable for you. For instance, if you experience thumb pain from using the clicker on a mouse, consider trying a mouse with a roller-ball instead of buttons.
I usually only work on my laptop. How can I make that 'ergonomically correct?'
Laptops were not ergonomically designed to be used for extended periods of time. The keyboard and monitor are fixed too close together and therefore cannot both be in ergonomic positions simultaneously. To improve your laptop's ergonomics, prop it up so that your monitor is at eye-level and use an external keyboard and mouse. You could also look into purchasing a laptop mount.

Related Information

For more information about how to make your desktop computer workspace more ergo-friendly, please visit:

Posture/Sitting Positions/Stretches

Diagram of poor posture and good posture.

Source: http://hr.umich.edu/mhealthy/programs/ergonomics/downloads.html

Frequent computer usage can cause musculoskeletal posture-related problems, but it doesn't have to. Here are some things that you can do to decrease your risk of developing ergo-related health issues caused by poor computer posture:

Laptop Users

Many graduate students are laptop users. What you might not know is that most current models of laptop computers are not designed to be "ergo-friendly." Much of the time, laptop users find themselves in strained postures, such as sitting with the laptop on one's lap, hunched over and without back support.

If maintained for prolonged periods of time, these positions place significant strain on muscle groups in the neck, shoulders, back, arms, and wrists. In addition, contact stress (places where your body's soft tissues are in direct contact with a table or computer, like when your forearms or wrists rest against the edge of the laptop) restricts blood flow to the hands, which can lead to additional problems, such as cramping and that "pins-and-needles" feeling.

However, there are steps you can take to improve laptop use ergonomics; follow these easy-to-do tips:

If you will be using your laptop for an hour or more, here are some things you can do to minimize stresses on your body from awkward laptop posture:

  • Prop up your laptop so that the screen is at or near eye level. See "workplace environment" page.
  • Use a peripheral keyboard and mouse (these can plug into your laptop's USB ports) so that you can minimize contact stress on your arms and position your forearms and hands below your elbows for optimal blood flow.

For more information and suggestions for laptop users, download Ergonomics Tips for Laptop Users (PDF).

General Computer Use

Whether you will be using a desktop or laptop computer, here are some things to keep in mind:

  • Make sure your back is properly supported, especially in the lumbar (lower back) region. It's also a good idea to place your feet flat on the ground. And sit up straight.
  • Position your mouse, keyboard, etc. so that you don't have to reach for them. Put them where they will be easily accessible and won't require you to place undue stress on your shoulders, neck, forearms, hands, or wrists.
  • Take hourly breaks from sitting in front of your computer-for 2-5 minutes, get up and move around, stretch, change positions. Mix it up! Try changing something about your position every 10 minutes or so.

Stretching

General guideline: Stretch in the direction opposite of how you were positioned.

What areas should I stretch?

  • Neck
  • Shoulders
  • Arms
  • Wrists
  • Back (upper, middle, and lower)
  • Legs
  • Ankles

For some ideas and pictures of specific stretches you can do, download the Ergonomics Workout (PDF).

Related Information

Screen Time

With all the research, reading, writing, programming, and electronic communication that can come with graduate school, frequent and prolonged computer use is a necessary reality of life for many graduate students. Add to that the time spent on social networking sites, websurfing, watching television, or playing video games, and many graduate students spend a significant amount of their day in front of a screen. All this screen time can start to take its toll, potentially causing physical pain or discomfort, contributing to eyestrain and headaches, and ultimately decreasing overall productivity.

As a graduate student, cutting back on your screen time may not be a realistic option. Below are simple and effective strategies that will help minimize discomfort and maximize health and productivity during those long hours in front of the screen.

Taking Breaks

Every 10 minutes, pause for a quick 10-20 seconds to change positions. Re-adjust your posture, rotate your neck, shoulders, and/or wrists, or just take your hands off the keyboard and mouse and let them rest for a few seconds. Moving your body will help to prevent stiffness, relax your muscles and joints, and improve circulation.

Every 60 minutes, take a 2-5 minute break to stretch, grab a snack or something to drink, or just walk around a bit. There are also several quick and easy stretches that you can do at your desk to counteract the physical strain and pressure of prolonged computer use. (Ask Ergo Works has a PDF about stretch breaks that you can download for more information.)

Need a reminder to take a break? Look for ways to divide your work into sections, and plan to take breaks in between. If you're typing for long periods of time, you might consider choosing a particular word or phrase that appears every page or two in your work, and take a quick break every time you type that word. If you're doing extensive reading on the computer, think about pausing to stretch in between each chapter or journal article.

Take breaks from your breaks! Remember that screen time is cumulative. If your breaks from work consist of updating your Facebook status, perusing your favorite websites, chatting with friends online, or playing computer games, be sure to take occasional breaks from these other computer-based activities, too.

Reducing Eye Strain

Staring at a computer monitor, television screen, or other video display for long periods of time can cause eyestrain, headaches, blurred vision, fatigue, and related problems. The American Optometric Association has classified this collection of symptoms as "Computer Vision Syndrome (CVS)." Here are a few tips for taking care of your eyes while you work:

Rest Your Eyes

Periodically give your eyes a chance to refocus and readjust. One strategy is to follow the "20-20-20" rule: every 20 minutes, look away from the computer screen and focus on something 20 feet away for 20 seconds. To rest your eyes and readjust them to the light, try cupping the palms of your hands over your eyes for a few seconds, then slowly uncovering them. You can also give your eyes a "stretch break" by closing your eyes and slowly rolling them in circles, first in one direction and then the other.

Alter the Lighting

Depending on where you do your work, you may be able to adjust the lighting levels in your work environment to minimize eyestrain. Try to keep lighting as even as possible by using indirect lighting when you can. Avoid sitting with light sources directly within your field of vision, such as overhead lights or windows.

Adjust Settings and Size

Adjust the screen brightness to match the general brightness of the room - not too dark, not too light. Also, remember that you can always change the font size or zoom in or out to read more comfortably.

Reduce Glare

If you can see your own reflection or the reflection of lights in your computer screen, then you've got glare. You can adjust the tilt of the monitor or change the screen's background color to avoid reflections.

Move Your Monitor

Whether using a laptop or freestanding monitor, remember that the top of the screen should be even with your eyes. This will facilitate a slightly downward gaze as you look at your screen, which reduces both eyestrain and discomfort in the neck and shoulders.

Adapted From