Ergonomics
A major contributing
factor to RSI is a poor, static posture. Sitting in the
same position for long periods of time, with arms
flexed, typing without proper breaks compounded with a
poor posture increases the static loading on a large
number of muscles throughout your body. Over time these
muscles tend to become shorter and denser, impeding
blood circulation in the arms, neck and shoulders.
The first signs of RSI
begin to manifest four to five years before any
debilitating hand pain. The signs usually indicating a
problem are back pains, shoulder pains and/or neck
aches. This mechanical tension leads to a tethering of
the nerves within in the regions of tensed muscles
(around the shoulders and upper back). After several
years of performing this activity, this tensed state
becomes the default state and RSI ensues. By correcting
the ergonomics, taking appropriate breaks and performing
correct stretches, one can prevent and recover from RSI.
Standing posture
Poor posture is a constant source of chronic stress.
Such postures disrupt the usual muscular balance of your
body. After some time, your body begins to compensate
for this imbalance by contracting nearby muscles for
additional support, tightening the connective tissues to
further support the imbalance.
If these patterns are continued over a period of months
and years, the fascial support of the body becomes more
rigid, sticky and begins to interfere with the normal
contractions/relaxations of muscles which inhibit the
movement of surrounding nerves and blood vessels.
Correcting poor posture is imperative in recovering from
RSI.
Seating posture
Lighting
Make sure
the lighting isn’t too bright. If you see glare on your
screen then move the screen, lower the light level and
use a good quality anti-glare screen. Make sure that
your screen doesn’t face a bright window or is backed to
a bright window. Use a share or drapes to control the
amount of lighting coming through a window.
Ventilation
Your
computer room should have adequate fresh-air and
ventilation. It should also have adequate heating or
cooling, providing a comfortable environment whilst you
work.
Noise
Excessive noise can cause stress that tenses muscles
which increases RSI risk. Your computer room should be a
quiet place, perhaps play low volume music. Try to avoid
repetitive ambient noises if they cause an issue (like a
fan, or dripping tap).
Stop
hand pain, improve seating posture and increase blood
circulation with this award winning ergonomics software.
RSI Warrior is an (award winning) ergonomics software
package helping users improve their ergonomics, adopt
proper typing & mousing techniques and manage
computer-induced strain. Download it now and try for
yourself!
|
