FREE "Computer Ergonomics" Guide at Computer Ergonomics Center

The most common types of Computer Ergonomics problems include:

-Cumulative Trauma Disorders of the Arm and Hand, including tennis elbow/lateral epicondylitis, carpal tunnel syndrome, shoulder bursitis and other pain conditions and general inflammatory conditions sich as Dequervains and tendonitis.

-Ergonomic Problems of the Eye, including dry eyes, sore, burning eyes, loss of vision, Computer Vision Syndrome and comuter eye strain.

-Carpal Tunnel Syndrome, the most prevalent and potentially severe carpal tunnel syndrome. This is a nerve compression disorder that results in pain and inflammation of the median nerve as it passes through the wrist carpal tunnel.

-Other Ergonomic Problems: neck pain, back pain, fibromyalgia, headaches

Typically, Computer Ergonomics related cumulative trauma disorders of the hand and wrist make up the most frequently seen ergonomic-related computer injury in the clinics. Conditions often include carpal tunnel syndrome, tendonitis, sprain, strain, De Quervains, trigger finger and ganglion cysts.

For more information on these specific Cumulative Trauma Disorders of the Arm and Hand including Carpal Tunnel Syndrome and Ergonomic Eye Problems, simply click this resource link here: Computer Ergonomics....don't forget to visit "the Clinic" while you are there!

Symptoms of Computer Ergonomics Problems often include a variety of general and specific physical manifestations.

Below is a list of the most common clinical signs and symptoms of Computer Ergonomics ergonomic risk factors.

-Pain or aching in wrists, forearms, elbows, neck, or back followed by discomfort
-Numbness, tingling or burning sensation in hand or fingers
-Dry, itchy, red or sore eyes/ Ergonomic Eye problems
-Blurred or double vision
-Tight, sore neck and shoulder muscles
-General fatigue or tiredness
-Reduced grip strength in the hand
-Swelling or stiffness in the hand or wrist
-Reduced range of motion in the hands, wrist, shoulder, neck, or back
-Weakness
-Tension stress headaches and other stress disorders

Ergonomic risk factors are actual attributes of the work or set-up of the computer that can cause or exacerbate a painful condition or injury. There are several ergonomic Risk Factors in Computer Ergonomics.

The primary ergonomics risk factors for Computer Ergonomics problems like Cumulative Trauma Disorder and Carpal Tunnel Syndrome include: repetitive motions, poor support, awkward posture, forceful movements and overall poor workplace ergonomics set-up. All of these ergonomic risk factors can simply and easily be reduced or eliminated. Prevention is cost-effective and easy, compared to the alternative of living in pain, high medical costs, therapy or surgery and lost time or lost work efficiency.

The main causes or ergonomic risk factors of Computer Ergonomicsproblems related specifically to the workstation design or set up. Often time we see very poor ergonomics set up with laptop users due to the inherent inability to adjust the various components of the computer such as the screen, mouse and keyboard. Here is a list of the computer set-up related causes and ergonomic risk factors:

-Awkward and poor posture
-Repetitive motions and tasks
-Forceful movements
-Poor workplace set-up
-Sitting in same posture for continuous long hours
-Lower back and /or leg support is inadequate
-Poor lighting
-Documents and monitor screen not at same angle and plane
-Keyboard and computer mouse not at same angle and plane

Now, if you use a laptop computer, please visit our other lens here: Laptop-Computer-Ergonomics

Did you know that a Computer Ergonomics problems, an injury or pain condition can cost thousands to tens of thousands of dollars to treat? Think of how much you can spend every day if they drink a $5 cup of brand name coffee once each day... that is about $150 in just one month!!! Then look at what low-cost office ergonomics solutions you can do to improve your computer posture and productivity while eliminating your pain and fatigue. You will feel so much better.

The human head weighs about 10 pounds?

That is the weight of a bowling ball.

Additionally, clinical studies show that for every centimeter your head/neck posture is forward and not appropriately over your spine that you increase the work and strain of your neck muscles and ligaments by threefold? No wonder neck and shoulder muscles are tight and tense. No wonder people get headaches. Simple Computer Ergonomics adjustments and awareness of proper computer set up and posture can correct your posture to keep your head in the proper position? Simple, low cost computer accessories and easy adjustments to your desktop or laptop set-up improve your computer or office ergonomics significantly.

How To Set Up Your Office Computer With Optimal Ergonomic Positions/ Using Industry Computer ErgonomicsGuidelines:

The correct placement of your computer monitor and computer keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by an inadequate support or posture / body positioning or awkward hand and computer keyboard positions can result in early day fatigue, even pain.

Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury. Ergonomics is the applied science focused on human use. Computer Ergonomics is applying the principles of work design and human use to the office and computer setting.

Computer Ergonomicsprovides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.

Each Computer Ergonomics Guideline will be summarized below, if you want more information on guideline details, measurements and a self-checklist, simply visit this resource link here: Computer Ergonomics

Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest.

Standards and guidelines for the ideal office environment chair dimensions are:

-Chair height: The height of the chair will be variable dependent on the size of the individual and the height of the backrest. Typical ranges are between 19-28 inches.

-Height of backrest from hinge: The height of the backrest is also variable.

-Typically the distance from the hinge of the backrest to the top of the backrest is from 3-6 inches.

-Seat height: Seat height should range between 16 and 22 inches. Allow 6 inches of adjustable excursion. The height of the seat should allow the user to place the feet firmly in a support surface to provide stability for the seated posture and provide adequate lower leg support.

For more detail on Computer Ergonomics and Ergonomic Office Chairs, features and types and checklist to make sure your office computer chair is up to par, simply click on this resource link here: Computer Ergonomics

In proper Computer Ergonomics, the height for your computer keyboard and computer mouse should be so that your hands, wrists and forearms are in the same plane, which means the same level.

Make sure you use an ergonomic/adjustable keyboard tray to make sure your wrists and hands are level with your elbows so that your arms are comfortably at your sides. Some Computer Ergonomics experts suggest a negative tilt it best, this means to position your computer keyboard so that there is about a 1 to 2 inch decline, where the front of your computer keyboard is higher than the back of your computer keyboard; another reason why using adjustable keyboard trays are so important.

Your shoulders should be relaxed; your elbows should be near your body and with a 90 degree angle between your shoulders and hands.

Read the full detailed list of "Keyboard Position Ergonomic Guidelines" and take our keyboard position checklist so that you can improve your ergonomic computer set-up immediately, simply click this resource link here: Computer Ergonomics

Also see this lens on HumanScale Keyboard Trays: HumanScale Keyboard Trays

Ah Computer Ergonomics of the computer mouse!!!!!There are a lot of cheap computer mouses out there. Clinically I have treated people for years dealing with unnecessary hand, wrist and arm pain and cumulative trauma disorders due to poor computer mouse design. Always uses a mouse that fits your hand!! Use a right handed mouse if you are right handed and use a left handed mouse if you are left handed.

For optimal Computer Ergonomics, use a multisize computer mouse if you have a large or small hand. You should use a computer mouse that promote neutral joint positions, such as the power grip position. Your mouse should fit your hand, see our computer mouse sizing chart to ensure the proper fit. Lastly, support the palms and wrists gently while typing, but avoid too much direct contact on the wrists, gel wrist rests are recommended as they reduce the direct pressure placed on the wrist while typing.

Here are some valuable Computer Ergonomicsresources for choosing the best ergonomic computer mouse for you:

**For more information on ergonomic computer mouse designs, computer mouse features, best computer mouse for carpal tunnel syndrome and features of a computer mouse, simply click this resource link here: Computer Ergonomics

Often time's computer users hide their computer behind glare screens and are slouched over their work, limiting the ceiling or window lighting from adequately illuminating their workstation. Hence, people often lean closer to their documents and computer monitors to see them... poor posture, strain, computer-related eye problems: eye-fatigue/strain, eye redness and dryness, headaches, cumulative trauma disorders and overall exhaustion occur.

The Computer Ergonomics solution --Task Lighting--is often overlooked and so simple and cost effective (not to mention environmentally and cost efficient!)

Visit "Lighting Ergonomic Guidelines" page for details on required illumination, measurements and checklist to evaluate your computer set-up, simply click this resource link here: Computer Ergonomics

With Computer Ergonomics the top of the computer monitor screen should be even with your forehead and directly in front of you. Your head weighs about 10 pounds, or the weight of a bowling ball. So it is essential to make sure you are not looking up or down at your computer monitor.

A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms length distance. Your eyes should look slightly downward, approximately 15º to 30º. If you use bifocals, lower the monitor below eye level and turn the screen upward, tilt the screen back 30º to 45º.

Read more on Computer Ergonomics and "Monitor Ergonomic Guidelines" and use our checklist to make sure your computer monitor is positioned optimally to your body simply click this resource link here: Computer Ergonomics

Computer Ergonomics alo requires that you make sure your documents are at the same plane and similar distance from you as your computer monitor; always use an adjustable document holder, preferably in-line with the computer, this will improve your sitting posture and reduce the tendency to look down or to the side to read a document while typing.

The document holder will also significantly reduce eye strain as the document and monitor screen are the same distance and plane or angle, hence this reduces the need for the eye muscles constantly try to readjust.

Optimize Your Reaching Zones:
You have three reaching zones at your office computer work station. In order to optimize efficiencies and reduce over reaching and excessive movements and strain, organize your work area as follows:

Your Primary reaching zone is for frequent-use items, items such as your keyboard and computer mouse must be in this area. Adjustable keyboard trays with attached mouse platforms are a must-have if you are on the computer most of your work day.

Your Secondary reaching zone is for item that you use occasionally, may include: phone, calculator, stapler etc.

Your Tertiary reaching zone should have items you use only rarely during your work day. Pictures, stapler, calculator etc.

Computer Ergonomics also involves taking care of your body!!!Take a 3-minute break every 30 minutes:

During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders. Remember that even though computer accessories improve your posturing, even if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long.

Muscles are meant for movement not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to help avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.

Want more tips on How To Reduce Computer Pain and Fatigue, including Pain-Free Computer Mousing Techniques???? Simply click this resource link here: Computer Ergonomics