They are preventable and reversible when addressed early.
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They are preventable and reversible when addressed early.
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 being too high or looking down at your smart phone or tablet are also sources for discomfort.
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.
When working from home or remote locations elevate laptops to be eye level and plug in alternative mouse and keyboard.
Monitor screens should be approximately arms length away.
Elevate smartphones to eye level.
If wearing bifocals, lower monitor below vertical.
Avoid moving hand side to side, wide grip, elevated thumb, or repetitious circular motions. Keep thumb close to first finger.
Avoid swiping phone with thumb when texting or scrolling.
Avoid prolonged wide grip holding phones or iPads during Zoom meetings.
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.
If working from a laptop, plug in an alternative mouse, if possible.
Hold phone in one hand and use the index finger of the other hand to perform tasks.
Place phones and ipads in stands when in virtual meeting.
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.
If working from home, sit on a pillow if needed, to allow keyboard/mouse to be at the correct height.
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.
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.
If working from home, add pillows/rolled up towels or lumbar support to the lower back when sitting in a chair/ couch that does not provide sufficient back support.
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!
Thank You!
Contact us with questions or if you would like a Individual Live Virtual Ergo Evaluation
optimizingmotion@gmail.com or 408-690-3462
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