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Savvy Tips for Keeping Yourself and Your Staff Injury-Free
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Author: Kenton Shirk
I went to visit my doctor a year ago because I had a bump on my left wrist. It wasn’t painful, but it looked funny. My doctor told me it was called a “ganglion cyst.” What the heck is a ganglion cyst and why was one growing on my wrist? After a little research, I learned that, aside from sounding gross, it is a growth that occurs from excessive bending and friction. Judging by the amount of time I spend each week in front of a computer, the keyboard was the most likely culprit. And if that wasn’t bad enough, I ended up getting another one on my right wrist three months later!
All of this got me wondering if other strange and unusual medical issues are going to pop up and hit me in the wrist—or someplace else—in the future.
After a little more research, it turns out that I (and anyone else who uses a computer) have plenty to worry about. To name a few, there’s:
- Computer Vision Syndrome (as named by the American Optometric Association)
- Temporary myopia (visual fatigue)
- Trapezius myositis (inflammation of shoulder muscles)
- Carpal tunnel syndrome (compression of the median nerve)
- Stenosing tenosynovitis (tendon inflammation)
- Lateral epicondylitis (“tennis elbow”)
My point is not to scare you, but to stress the point that repetitive movements, stationary positions, unnatural bending, and excessive leaning can lead to a host of medical conditions that can send you scrambling to the doctor or chiropractor for a fix.
Now, you might be saying, “I meet with clients and prospects most of the day and rarely work in front of a computer.” While that may be the case, what about your staff? Not only should you care about their health and comfort (because that’s the right thing to do), but from a business standpoint, when your staff is working under uncomfortable conditions, it can lead to significantly decreased productivity.
So what can you do about this? Here are four simple and low-cost tips that will keep you and your staff injury-free:
Tip #1: Improve lighting conditions
Poor lighting and computer screen glare increase the amount of stress on your eyes. To minimize strain, you can:
- Position your computer monitor so that it is not facing a window or bright lights. To double-check whether you’ve eliminated the problem, turn off your monitor so that it is completely black; there should be no glare. (And if the screen’s dirty, cleaning it will improve clarity!)
- Make sure that your workspace is well lit. Light should be distributed evenly throughout the room.
- Mix up your lighting sources with a variety of ceiling, wall, and desktop lights. You may also want to consider Torchiere floor lamps that will bounce light off the ceilings.
- Purchase a glare screen to reduce monitor reflections. These can be found at Staples or Office Depot for $25 to $150. I suggest spending a little extra to get an antistatic version to deter dust accumulation.
Tip #2: Adjust computer and monitor settings
You can do a few simple (and free!) things to make computer viewing easier on your eyes. Start with these two adjustments:
- Change your monitor’s brightness and contrast settings to a comfortable level. Quite often, people don’t adjust these settings when they purchase a computer. This is unfortunate because the initial settings are rarely ideal. You should avoid setting the monitor too bright because a heavy contrast can strain your eyes. As a rule of thumb, the monitor’s brightness should match the area directly behind the monitor. If you need help making these adjustments, contact the Rep Tech HelpDesk at x9995.
- Increase your font size settings. This is especially important if you’re a squinter like me. To start, change your computer’s general settings. In a Microsoft Windows environment, you can do this by right-clicking on your desktop and selecting Properties. This will open up a pop-up window. From there, select the Appearance tab to increase the standard font size. Other programs, like Word and Excel, allow you to change the font size to whatever is easiest for you to read. For help with changing font size in Internet Explorer or Outlook, call the Rep Tech HelpDesk at x9995.
Tip #3: Reposition your furniture and equipment
Simply repositioning your furniture and equipment can make your work space much more comfortable. Here are a few tips:
- To avoid neck strain, position your monitor so that your eyes and the top of the screen (not the top of the monitor case) are at the same height.
- To avoid eye strain, move your monitor so that it is exactly one arm’s length from your face.
- Make sure you have enough legroom. Get rid of all that junk under your desk that limits your movement.
- Buy a document holder so that you don’t strain your neck while looking back and forth from your monitor to a document. These are only $10 at Office Depot or Staples.
- Sit upright! Your chair should allow you to sit at a 45-degree angle to your desktop.
- Position your mouse and keyboard so that they are within comfortable reach. If wires are limiting your range of motion or making you stretch uncomfortably, consider buying a cordless keyboard and mouse.
Tip #4: Buy ergonomic gear
Ergonomic equipment doesn’t have to be expensive. Consider these low-priced options from Staples or Office Depot to improve comfort:
- A phone headset ($60–$200+) is an absolute must. When you’re on the phone with a client and you need to write or type, a headset will keep you out of that uncomfortable position where your phone is crammed between your ear and your shoulder.
- A gel palm rest ($12–$20) will save your wrists and make typing 100-percent more comfortable.
- A foot holder ($20–$60) is a great tool if you tend to adopt bad posture while sitting at your desk. This is even more important if your feet don’t touch the ground.
Just one or two of these easy and low-cost tips could help protect you from discomfort and long-term injury. It’s that easy—and it’s an important investment to make in you and your staff.
Kenton Shirk is a para consultant/project coordinator in Practice Management. He is available at x9807.
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