Introduction   Cheap tips for safe   computing Workspace Setup   Chairs and footrests   Monitor   Keyboard and mouse   Desktop layout   Lighting   Noise Preventative Measures   Caring for your eyes   Back problems   Adjusting your posture   Stretching at your desk   Reducing stress   Organizing your work   Ergonomic devices Health Concerns   Carpal tunnel syndrome   Repetitive strain injury   Eye strain Summary Checklist  Helpful Links

Back Problems If your job requires you to sit or stand partially bent over for long periods of time, it might cause: Excess stress on muscles. Partial forward bending without change of position, or reaching directly forward, puts strain on both sides of the back. Bending over to one side puts strain on the opposite side.  Less resistance to strain. As chronic strain continues, muscles become less able to withstand strenuous activity and grow more prone to injury of all kinds. General fatigue, tension, or weakness. Working too long, too hard, or holding the back in a fixed position can cause tension, tired muscles, weakness and less control over your movements. These leave you vulnerable to back injuries.    Try these simple procedures to prevent or relieve fatigue and strain: Change position frequently, if possible.  Shift your weight by alternating feet on a footrest during standing jobs.  Stretch. Clasp your hands behind your head and bring your elbows back.  Then bend forward until your back is horizontal.  Adjust the height of frequently used objects to prevent slumping or excess reaching.  Adjust your chair height so your arms are at desk level and your weight is shifted forward off your spine.  Use the backrest of your chair to support your lower back. If you can't adjust the backrest to achieve full support, put a small pillow, lumbar roll, or rolled up towel behind your lower back.  Sit squarely in front of the terminal. Avoid twisting to the side if you are working from a book truck or side table. Your neck, upper back, and lower back should be aligned.  Relax. Let your shoulders and neck muscles go limp. Lower your head and let it droop all the way forward.  Rest your muscles. When you stand, stand tall, with your head high, chin tucked in, abdomen flat, hips tucked under, chest slightly up and forward.  When leaning forward, slightly bend your knees.  While sitting, keep knees level with hips; if necessary use a low stool or foot rest to raise feet.  Sit with your lower back supported by a firm backrest or cushion.  Lift objects safely:  Stand close to the object and directly in front of it. Make sure your feet are firmly placed on the floor and you do not need to twist to lift the object. Squat down -- straddle the load a little. Keep your back straight, and bend knees. Grasp the object firmly. Be sure that your grip won't slip. Lift with your legs -- slowly straighten them.  After your legs are straight, bring your back to vertical position.  Hold the object firmly, close to your body. Do not lift more than 1/3 of your body weight.