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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