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

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.

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.

Introduction

1. Statistics:
   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).
2. RSI is cumulative.
3. Small changes make a big difference.
   
   

Active Sitting

1. Concepts
   • Bodies are designed for movement
   • Breathing is the basis of movement
2. Exercises [See detailed exercise descriptions on the downloadable PDF ErgoPoster]
   • Access sitbones as base of support for spine
   • 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

1. Concepts
   • Healthy vision balances all ways of seeing
     • Bright light / no light (and everything in between)
     • 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.
2. Exercises
   • 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 eyes)
     
     

Workstation Setup

1. Concepts
   • Identify primary vs. occasional tasks
   • Place primary task in front of body, at comfortable height
   • Place occasional tasks where they will make you move
2. Play
   • Don't be afraid to move your equipment
   • Move more: shift your body constantly throughout the day
3. Feel
   • Pay attention to your body
   • Straight, NOT stiff!!
4. Exercises
   • Play with paper for monitor height
   • Feel wrist deviation effect on finger mobility
   • Play with keyboard height and distance from body
     
     

Conclusion

• Move
• Breathe
• 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 pain.


© 2001 The Body at Work, Ergonomics Consulting for Business and Home Office
415.820.1410 www.thebodyatwork.com

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