They are preventable and reversible when addressed early.
They are preventable and reversible when addressed early.
Focus on Computer Comfort. Remain Injury Free.
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Comfortable computer work provides best quality and productivity outcomes.
Low risk posture provides comfort at the computer. Computer related discomforts and injuries are preventable and reversible.
The following screens are designed to inform you of pain free ergonomic behaviors.
The training material was developed by professionals (Physical Therapists and Certified Ergonomists) with extensive exposure to large numbers of computer users.
Contractual longevity resulted from measurable positive outcomes. Our success and passion is discomfort prevention related to computer use.
KEY: Changes in equipment (i.e. keyboards, mice and other tools) without movement and posture changes are not likely to produce sustainable comfort improvements.
Forward head and neck are the most common sources of neck and upper back discomfort. Elevated chin due to a monitor positioned too high or looking down at a smart phone are also common causes.
Leads To: Discomfort at neck and between shoulder blades.
Maintain head and neck in a neutral posture, ears over shoulders. A slight forward seat tilt will assist in reflex assisted low risk spine posture.
Elevate laptops and smartphones to eye level and plug in alternative mouse and keyboard.
If wearing bifocals, lower monitor below vertical.
Good laptop modification!
Avoid moving hand side to side, wide grip, elevated thumb, or repetitious circular motions. Keep thumb close to first finger.
Leads To: Discomfort at base of thumb worsened by elevated thumb.
Keep thumb close to first finger.
Move mouse or reach for keys by moving entire arm, not hand from wrist.
Contact with work surfaces, chair arm rests and/or wrist rests reduces circulation and may cause carpal tunnel symptoms.
Leads To: Hand/finger pain, numbness and tingling, cramping, weakness, decreased dexterity.
Keyboard and Mouse at or slightly lower than elbow height. No contact with work surfaces, wrist rests or chair armrests.
Between key and mouse clicks, place hands in lap or on 5th finger side of palm.
Reaching for keys or mouse promotes over use of the forearm musculature. Resting on elbows reduces circulation.
Leads To: Discomfort on forearm and elbow.
Upper arm relaxed at side of body, elbow 90 degrees or hand slightly lower.
Standing postures and entry behaviors should mimic sitting .
Reaching to the side or elbows away from the side creates excess strain on the shoulder. Repetitious, lifting or prolonged elevation adds risk.
Leads To: Discomfort reaching to the side (palm down) and/ or reach behind back. Pain is at shoulder joint – not upper shoulder.
Elbows relaxed at side of body is low risk for shoulder discomfort.
Rounding the low back sitting, lifting or bending, frequently or prolonged, can lead to back ache and injury.
Leads To: Back pain. Can include pain into leg.
Maintain a natural, inward, low back curve. If bending forward, bend at the hips and knees. Do not bend back.
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Thank You for taking the training. Please be aware that it will take several days of consistent use of low risk computer entry behaviors to experience a decrease of discomfort. After 1-2 weeks, you will notice a significant change. You will find that if you slip into riskier habits, symptoms will recur. You will understand how to prevent this recurrence! Contact us with questions.
Thank you as always