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Musculoskeletal Problems
Musculoskeletal problems refer to issues affecting the muscles, joints, tendons, ligaments, and nerves
throughout the body. These problems are commonly associated with activities or conditions that strain or
damage these tissues. In the context of office work and computer usage, musculoskeletal problems often
manifest as neck and shoulder pain, sore lower back, wrist and hand discomfort, muscle fatigue and tension
etc. To avoid musculoskeletal problems associated with computer use and office work, consider implementing
the following measures:
� Ensure your chair provides good lumbar support and is adjusted to a height where your feet rest flat on
the floor or on a footrest.
� Position your desk at a height where your elbows are at a 90-degree angle when typing, and your monitor
is at eye level to reduce strain on your neck.
� Sit upright with your shoulders relaxed and your back against the chair. Avoid slouching or leaning
forward.
� Keep your wrists straight and your hands and arms floating above the keyboard and mouse.
� Take short breaks every 30-60 minutes to stand up, stretch, and move around.
� Incorporate stretching exercises for your neck, shoulders, wrists, and back into your daily routine.
� Use an ergonomic keyboard and mouse that promote a natural wrist position and minimise strain.
� Consider using a document holder to keep reference materials at eye level and reduce neck strain.
� Position your computer screen to minimise glare and adjust brightness and contrast settings to reduce
eye strain.
� Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to rest
your eyes.
� Stay hydrated throughout the day to keep joints and muscles lubricated.
� Maintain a balanced diet and engage in regular physical activity to support overall musculoskeletal health.
� Educate yourself and your colleagues about ergonomic principles and the importance of maintaining
good posture and taking breaks.
Encourage a culture of health and safety in the workplace that promotes well-being and productivity.
By incorporating these strategies into your daily routine, you can significantly reduce the risk of developing
musculoskeletal problems associated with prolonged computer use and maintain your overall health and
comfort at work.
OCCUPATIONAL OVERUSE SYNDROME
Occupational Overuse Syndrome (OOS), also known as Repetitive Strain Injury (RSI) or Work-related
Musculoskeletal Disorders (WRMSDs), refers to a group of painful conditions affecting muscles, tendons,
nerves, and other soft tissues. These disorders are typically caused or aggravated by repetitive movements,
awkward postures, and sustained force commonly found in occupational activities. Examples include carpal
tunnel syndrome, tendonitis, and bursitis. Prevention involves ergonomic workstation design, regular breaks,
and proper training on posture and technique. Treatment may include rest, physical therapy, ergonomic
adjustments, and sometimes medical intervention to manage symptoms and prevent long-term disability.
OOS, or RSI, occurs when muscles, tendons, and nerves are injured from repetitive movements like using a
computer, playing sports, or doing repetitive tasks at work. Symptoms include pain, stiffness, and sometimes
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