Ten Ways to Prevent Repetitive Strain Injury
- Adjust your workstation properly. Make sure your monitor is directly in front of
you, with the top-third of the screen at eye level. Be sure your keyboard and mouse
are low enough to allow you to relax your shoulders. Ideally, your keyboard
and mouse should be in your lap. (Use of the PowerBoard is suggested.)
- Sit up straight with your feet flat on the floor. Make sure your chair supports your
spine in an erect position.
- Practice proper technique: never rest your wrists on the desk, wrist pad or armrests
while you are typing or using a mouse or trackball.
- Pace yourself. Take a 5-10 minute break every hour or less.
- Get plenty of regular, vigorous exercise. (Swimming is great!)
- Do appropriate upper-body strengthening exercises.
- Stretch frequently while at the computer.
- Do not work at the computer if you are experiencing pain, fatigue or soreness.
- Avoid using the mouse and trackball whenever possible. Use keystrokes instead (or
voice recognition).
- Cut down on your computer use: leave voicemail instead of sending e-mail. Go for
a walk or see a movie instead of playing video games. Look something up in a book
instead of searching the Web. You could be in the danger zone for injury if you use
the computer for as little as two hours a day.
- Use voice recognition software for text or numeric entry at least part of the time to
give a rest to your hands, arms, shoulders, neck, etc.
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