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• Shoulder Pain: This can result from poor posture, such as slouching or hunching over a desk, or from repetitive
movements like reaching for objects.
• Back Pain: One of the most prevalent issues, back pain can stem from sitting incorrectly for long periods, lifting
heavy objects improperly, or using chairs without proper lumbar support.
• Wrist and Hand Pain: Typing on a keyboard or using a mouse continuously can lead to conditions like carpal tunnel
syndrome or tendonitis.
To prevent musculoskeletal problems while using a computer, follow these ergonomic guidelines:
• Monitor Position: Place your computer monitor so that the top of the screen is at eye level. This helps keep your
neck in a neutral position and prevents straining from looking up or down.
• Straight Ahead: Position the monitor directly in front of you to avoid twisting your neck to see the screen.
• Distance: Keep the monitor about an arm's length away, roughly 20 to 30 inches, to reduce eye strain and maintain
a comfortable viewing distance.
• Chair Adjustment: Ensure your back is fully supported by the chair's backrest. Adjust the chair height so your feet
are flat on the floor or on a footrest.
• Armrests: Set the height of the armrests so that your elbows are bent at a 100–110-degree angle. This supports your
arms comfortably without raising your shoulders.
• Keyboard Placement: Place the keyboard slightly tilted downward if you sit upright. This helps maintain a natural
wrist position and reduces strain.
• Hand and Wrist Position: Keep your hands slightly lower than your elbows with your fingers pointing downward
towards the floor while typing. Avoid excessive bending or twisting of the wrists.
• Palm Rest: Use a keyboard palm rest only when you're not typing to support your wrists. Avoid resting your wrists
on the palm rest while typing, as it can strain your wrists.
• Take Breaks: Regularly take short breaks to stretch your muscles, improve blood circulation, and rest your eyes.
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
OCCUPATIONAL OVERUSE SYNDROME (OOS)
Occupational Overuse Syndrome, also known as Repetition Strain Injury (RSI), refers to a range of painful conditions
affecting muscles, tendons, nerves, and other soft tissues. It typically develops over time due to repetitive movements,
forceful exertions, awkward postures, or prolonged exposure to such activities in the workplace. In jobs with repetitive
tasks or prolonged standing, upper body areas like wrists, hands, elbows, shoulders, neck, upper back, and lower body
areas such as hips, knees, and feet are commonly affected. These areas bear strain from typing, lifting, and standing,
leading to discomfort and potential injuries. Ergonomic adjustments, breaks, and exercises can help alleviate these
issues and promote workplace health.
Some of the causes and symptoms are:
• Repetitive Movements: Continuous and repetitive use of muscles, such as typing or using a mouse for extended
periods, can lead to strain and discomfort. For example, one of the most common conditions related to repetitive
use of muscles when using the computer is carpal tunnel syndrome. It causes pain, numbness, and tingling in the
hand and arm.
• Sustained Postures: Holding the body in constrained or awkward positions while working can contribute to muscle
and joint stress.
• Forceful Movements: Activities requiring force, like lifting heavy objects or using tools vigorously, can strain muscles
and tendons.
• Psychosocial Factors: Stress and tension in the workplace environment can exacerbate symptoms of occupational
overuse syndrome.
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