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For information
specific to Computer Use
Repetitive Strain Injuries/Ergonomics
The Problem
Use of a computer keyboard and/or mouse can lead to persistent muscle
aches, tendon inflammation, compression of nerves, and subsequent
disability that in some cases may be permanent. It could happen
to you! The MIT Medical Department sees nearly 300 people a year
for problems such as these caused by overuse and/or misuse of computer
workstations. The Industrial Hygiene Program performs over 400 site
inspections per year. The musculo-skeletal system is built to have
periods of activity alternating with periods of rest that allow
recovery and renewal. Working at a computer station subjects certain
parts of the body to static postures while other parts move incessantly.
Both static postures and constant activity can cause first microscopic
and then macroscopic damage to biologic tissues.
Prevention
There are some simple ways to protect yourself from Repetitive Strain
Injuries (RSI). Prevention is straight forward and involves the
following key areas:
Position: Adjust yourself and your workstation so as to
minimize the awkwardness and stress involved in keyboard activity;
use a telephone headset instead of cradling the phone between ear
and shoulder
Pacing: Introduce breaks in your typing to permit recovery
and restoration, and do this at a frequency that does not allow
pain or discomfort to develop
Technique: Use a typing technique that does not result in
undue trauma to the fingers and wrists but rather involves movement
of the arm as a whole
Exercise: Learn to do a series of stretches and exercises
that restores health and vitality to your body so that it can endure
the work required
Position
The diagram on the right illustrates proper position.
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Feet rest flat on the floor or on a footrest
- Thigh is supported by soft chair
- Lower back is supported
- Upper arms hang loosely from the shoulder
- Forearms extend horizontally to the floor towards the keyboard
- Keyboard is lowered and angled slightly away (negative pitch)
so the wrist is in neutral position
- Mouse is next to the keyboard at the same level
- Wrists do not lean on any surface (including wrist rests) while
typing or mousing
- Typist is centered in front of the monitor
- There is no glare on the monitor
- Eyes are at a comfortable distance from the monitor
- Eyes look down at the monitor at a 15-20 degree angle
- If telephone use is frequent, use a headset instead of a handset
Industrial Hygiene Program
The Industrial Hygiene Program provides site inspections for those
computer users experiencing and problems. However, a visit is not
necessarily needed. Each person is encouraged to make changes in
their workstation and their work habits as described above.
In addition, IHP can provide 20-60 minute training/informational
presentations on computing ergonomics. Contact IHP at 2-3477 for
more information.
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