"Ergonomics for Editors: The Body at Work Tipsheet
Excerpts from Seminars:
- Unfolding the Sitting Body: Seated Body Mechanics
- Keyboards, Chairs and Other Hazardous Equipment
- Relief for Tired Eyes
At Work classes and handouts are not intended to give medical advice or treatment
for specific conditions. If you experience pain or discomfort when
attempting any of the movements, please stop and ask the instructors
for assistance. If you have a pre-existing health condition, consult
your health practitioner before you start to practice these movements
on a regular basis.
The Body at Work classes and handouts are not
intended to give medical advice or treatment for specific conditions.
If you experience pain or discomfort when attempting any of the
movements, please stop and ask the instructors for assistance. If
you have a pre-existing health condition, consult your health practitioner
before you start to practice these movements on a regular basis.
RSI - Repetitive Strain Injury is the fastest growing occupational
hazard (US Bureau of Labor Statistics).
CVS - Computer Vision Syndrome affects almost 66 million people.
91% of all computer users suffer from eyestrain (National Council
on Compensation Insurance, Inc.).
CTS - The average Carpal Tunnel Syndrome claim costs $14,039
(National Institute of Occupational Health and Safety).
- RSI is cumulative.
- Small changes make a big difference.
- Bodies are designed for movement
- Breathing is the basis of movement
- Exercises [See detailed exercise descriptions
on the downloadable PDF ErgoPoster]
- Access sitbones as base of support for
- Activate legs
- Release shoulders
- Massage and stretch
- Stretch buttock by crossing ankle
over opposite knee
- Massage palm / fingers
- Massage face / shoulders
Seeing in a Relaxed Way
- Healthy vision balances all ways
- Bright light / no light (and everything
- Near / far
- Central / peripheral
- Detailed / global scanning
- To minimize eyestrain, you need to learn
to see in a more relaxed way. Stop straining to see.
- Swinging (to practice seeing movement
and seeing without grasping to focus)
- Shifting - looking into the distance
(to exercise far vision and using detailed
- vision in a relaxed way)
- Blinking (relaxes and lubricates
- Identify primary vs. occasional tasks
- Place primary task in front of body,
at comfortable height
- Place occasional tasks where they will
make you move
- Don't be afraid to move your equipment
- Move more: shift your body constantly
throughout the day
- Pay attention to your body
- Straight, NOT stiff!!
- Play with paper for monitor height
- Feel wrist deviation effect on finger
- Play with keyboard height and
distance from body
- Take frequent breaks
- If something feels awkward, pay attention,
play around with possible changes: adapt your set-up to your
body and how it moves.
We recommend having an individual ergonomics
evaluation in your home office (or wherever you work). We'll look
at your equipment set-up and make suggestions for safer, more
efficient movement that will help you avoid injury and work without
© 2001 The Body at Work, Ergonomics
Consulting for Business and Home Office
Back to Meeting Notes: Ergonomics
for Editors Revisited