Download - Computer and Health
Isuru DilshanNisitha ManukulasuriyaRajith Pemabandu
Overview
Introduction
Ergonomics of a workstation
Computer Related Syndromes
Treatments
Summary
References
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Ergonomics of a workstation
Computer related syndromes
Treatments for syndromes
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Life is computerized
Workers have a right to be safe
Employers must ensure workers safety
This is enforceable in law
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Maximizing efficiency while maximizing comfort
Not all ergonomic products are ergonomic
Why bother ergonomics?
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A chair should be
Adjustable
Covering built with a breathable material
Seat pan with waterfall front edge
Backrest with adjustable lumbar support
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What is better ?
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BetterBad Best
If you can’t get a new one, change the posture
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100 - 110
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Should be priority to the people who use mouse more
Watch your arm
Should fit your hand
Buttons should be located to avoid awkward finger
and hand postures
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Wrists should be straight
Should be inline with hands
Never use lifts of the keyboard
Do not punch the keys
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Best is to use a split level table
Table with fixed height will fit with other ergonomic
things
Must be deep enough for monitor and keyboard
Sufficient leg room
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Top of the screen to operators eye level
Viewing distance should be 40 to 74 cms
Should be directly in front
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Often enter information from source documents
Locate Beside the screen, same plane
Use an adjustable document holder
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1. Monitor at eye level
2. Elbows 90 degrees and hanging naturally
3. Hands inline with forearms
4. Thighs roughly parallel to floor
5. If necessary use footrest
6. Adjustable chair
7. Enough space to move mouse
8. Adjustable document holder16
Lighting levels 300 to 500 lux is appropriate
In case of more light requirements, use task lighting
Exclusive light levels may cause glare
Three types of glare
Direct
Indirect
Masking
Use light absorbing curtains
No option ? Use anti-glare screens17
Get an external mouse and keyboard
Use a laptop stand
Angle the screen
For short periods of time keeping on the lap is fine
Lift legs a bit
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What is ergonomics
Picking an office chair
Wrong Postures
Using a mouse and a keyboard
Desks
Placing the monitor
Document Holders
Lighting
Tips for Laptop users 19
What is Computer Related Syndromes?
A group of symptoms that characterize particular disease due to Computer use.
Carpal Tunnel Syndrome
Repetitive Strain Injury
Computer Vision Syndrome
Computer Related Postural Stress Syndrome
Internet And Game Addiction
Carpal Tunnel
The carpal tunnel is the passageway on the palmer side of the wrist that connects the forearm to the middle compartment of the deep plane of the palm.
The tunnel is narrow.
When any of the tendons passing through it swells or degenerates, the narrowing of the tunnel often results in the median nerve becoming compressed, a medical condition known as carpal tunnel syndrome.
Median Nerve
Symptoms
Numbness or tingling in the thumb and next two or
three fingers.
Numbness or tingling of the palm of the hand.
Pain extending to the elbow.
Pain in wrist or hand.
Problems with fine finger movements.
Weak grip or difficulty carrying bags.
Area of Pain and Numbness
What Causes Carpal Tunnel Syndrome ?
Carpal tunnel syndrome is common in people who perform repetitive motions of the hand and wrist.
Typing on a computer keyboard is probably the most common cause of carpal tunnel syndromes.
RSI is a condition where pain and other symptoms occur in an area of the body which has done repetitive tasks.
It is often the result of overusing the nerves and muscles in your hands and forearms.
What Causes Repetitive Strain Injuries?
Typing and using a computer mouse a lot.
Poor posture.
Using excessive force.
Not having enough breaks from the task.
Symptoms depend on what the repetitive actions are.
In most cases the symptoms develop in an arm, wrist or elbow.
Symptoms
Pain, numbness and tingling on the back of the hand.
Dull pain, usually in the forearms .
Inability to lift heavy objects because of hand fatigue.
Many computer users complain of pain in the eyes when using the computer for an extended period of time.
Primarily a result of overworking the muscles of the eyes.
What Causes Computer Vision Syndrome?
Poor lighting in the room.
Incorrect distance from the computer screen.
Glare on the screen.
Improper seating posture.
Incorrect angle of your head when watching screen.
Symptoms
Eyestrain
Headaches
Blurred vision
Dry eyes
Neck and shoulder pain
Slowly refocusing when looking from screen to distant objects
CRPSS can result from any one or combination of:
Poor Seating Conditions
Incorrect Monitor Placement
Incorrect Keyboard Placement
Over-reaching for the Mouse
Symptoms
Neck pain
Shoulder pain
Back pain
Arm pain
Chronic tension headaches
Symptoms
Losing track of time online.
Having trouble completing tasks at work or home.
Isolation from family and friends.
Feeling guilty or defensive about your Internet use.
Ergonomics of a Workstation
Carpal Tunnel Syndrome
Repetitive Strain Injury
Computer Vision Syndrome
Computer Related Postural Stress Syndrome
Internet And Game Addiction
Repetitive Strain Injury
Carpal Tunnel Syndrome
Computer Vision Syndrome
Computer related postural stress syndrome
Internet & Game Addiction
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Placing the input device directly in your immediate reach zone.
Place your wrist flexed slightly downward when operating mouse and keyboard .
Place the upper arm and elbow close to the body.
Hold the mouse lightly.
Take frequent breaks from the keyboard.
Give your arms, hands, wrists, and fingers a workout.45
Try wearing the splint during the night.
Avoid sleeping on your wrists.
Hot and cold compresses are recommended.
Take proposed Medications to help prevent carpal tunnel syndrome.
▪ Omega -3 fatty acids
▪ B vitamins
▪ Steroid injections
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Carpal tunnel release surgery.
Regular massage therapy treatments.
Use tools and equipment that are properly designed to reduce the
risk of wrist injury.
▪ split keyboards
▪ keyboard trays
▪ typing pads
▪ wrist braces
Take frequent breaks when typing. 47
Make sure the lighting in the room is comfortable on the eyes.
Reduce brightness, contrast of the screen and use screen filters if possible.
Usage of Specific occupational lenses prescribed to meet the unique demands of VDT work.
Take a few minutes breaks away from the computer.▪ Follow 20-20-20 rule
Blink as much as possible so that eyes are lubricated sufficiently by tears.
Be ware of the computer radiation. 48
Take vitamin A rich foods.
▪ Broccoli
▪ Spinach
▪ Carrots
▪ Yellow vegetables and fruits
Attend to Routine eye checkup .
Have a good sleep.
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Maintaining a proper posture.
Take frequent breaks to relax the spine from the strain of prolonged sitting.
Take Steam bath or warm water bath.
Take calcium and vitamin D rich foods for healthy bones.
▪ Milk and milk products
▪ Beans
Regular exercises will strengthen the muscles. 50
Some CRPSS Preventive exercises
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Neck flexion ,extension & side stretches
Shoulder Roll
Spinal Twist52
Back Stretch & bend
Tips for dealing with Internet addiction
Recognize any underlying problems that may support your Internet addiction.
Strengthen your support network.
Replace your Internet usage with healthy activities.
Alter your routine to break your usage patterns.
Therapy and counselling for Internet addiction 53
Tips for dealing with Computer game addiction
Set sensible time limits on computer game playing.
Take regular breaks during the game.
Ensure enough time is spent each day for physical activities.
Encourage to pursue other hobbies ,interests & sports. 54
What is Ergonomics ?
Guidelines in selecting Ergonomics equipment.
Ergonomics of a workstation.
Computer Related Syndromes.
Treatments.
Tips to prevent Computer Related Syndromes.
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Carpal tunnel syndrome
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001469/Accessed on 19/02/2012http://en.wikipedia.org/wiki/Carpal_tunnel_syndromeAccessed on 20/02/2012http://www.medicinenet.com/carpal_tunnel_syndrome/page2.htmAccessed on 19/02/2012Computer Vision Syndrome
http://www.bausch.com/en/Eye-concerns/Eye-infections-irritations/Computer-Vision-Syndrome
Accessed on 19/02/2012http://www.aoa.org/x5374.xmlAccessed on 19/02/2012http://mashable.com/2011/08/06/eyestrain-infographic/Accessed on 19/02/2012 56
Back acehttp://www.computerandhealth.netAccessed on 19/02/2012http://www.computerandhealth.net/index_files/preventionofbackache.htmAccessed on 19/02/2012http://www.computerandhealth.net/index_files/backache.htmAccessed on 19/02/2012
Computer Addictionhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Computer_
games_health_issues?openAccessed on 19/02/2012http://www.helpguide.org/mental/internet_cybersex_addiction.htmAccessed on 19/02/2012http://www.mytechsupport.ca/forums/index.php?topic=942.0;wap2Accessed on 19/02/2012
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