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Ergonomics Tips: Health and Safety Risks of Computer Work

Ergonomics Tips: Health and Safety Risks of Computer Work

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Blog: Health and Safety Risks of Computer Work

“Evidence suggests that about 3% of women and 2% of men will be diagnosed with carpal tunnel syndrome during their lifetime…” – The New York Times 

One may not think a desk job or computer work would have many health risks, but according to the Occupational Safety and Health Administration (OSHA), repetitive movements (including mouse or keyboard use), sitting in awkward or uncomfortable positions, or straining the neck to look at a screen that is too high or too low can cause musculoskeletal injuries. Additionally, eye damage is a big health concern due to frequent computer screen usage.

It is important to understand the health and safety risks of computer work and how to avoid and prevent workplace injury.

What are some of the risks?Ergonomics Consultants | Solutions Northwest Inc.

Repetitive movement on the computer can put employees at risk for musculoskeletal issues. Two common musculoskeletal issues workers face are carpal tunnel syndrome and tenosynovitis. Tenosynovitis is an “inflammation of the nerve and muscle sheaths where tendons on the fingers pass through. A person with tenosynovitis will suffer from wrist pain and pain on the back of the hand” as described by medi. Carpal tunnel syndrome is caused by compression of the median nerve that passes through the carpal tunnel wrist bones.

In addition to hand and wrist pain, eye damage is a concern for employees that frequently use computers at work (as well as employees that use smart phones or tablets). Too much screen time can cause many eye-related symptoms such as discomfort, eyestrain, blurred vision, dry eyes, headache, fatigue, difficulty focusing, and shoulder and neck pain

What can you do to avoid workplace injuries?

Knowing the risks of computer jobs is just half the battle, it is also important to educate yourself and your co-workers on how to avoid work related injuries.

The easiest thing you can do is take a break. Rest is important when doing a repetitive job. Step away from the computer and visit the water cooler, grab a coffee, go eat lunch outside in the sun, or just restock the printer with some new paper.

Take a look at our ergonomics blog to learn easy stretches for your back, neck, or hands. Learn some desk exercises you can do while at your workstation to keep your body strong and take your mind off work.

Additionally, you may want to consider requesting that your office administrator or human resources manager order special peripherals such as a trackball mouse or ergonomic keyboard.

OSHA suggests “adapting tasks, workstations, tools, and equipment to fit the worker to help reduce physical stress on a worker’s body and eliminate many potentially serious, disabling work-related musculoskeletal disorders (MSDs).”

Be sure your office consults with ergonomics experts to provide a safe work environment and check out Ergonomics Blog for some quick tips.


In conclusion

As long as you remain proactive about your health at work, you should be able to avoid many workplace injuries. If you do suffer from an injury, be sure to always consult with your doctor first.

Hopefully these ergonomics tips can help keep your workplace a safe work place. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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Taking Breaks Makes You More Productive at Work

Taking Breaks Makes You More Productive at Work

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)


Ergonomics TIps: Taking Breaks Makes You More Productive at Work

“Adults employed full time report working an average of 47 hours per week, which equates to nearly six days a week”Gallup 2017

For a lot of American workers, taking a break can come with a feeling of guilt when your boss or co-workers work through their breaks. In fact, the average full-time employee reports working an average of 47 hours per week, according to Gallup.

Even more telling, “54% of employees left vacation days unused in 2016” according to Travel Association research. Skipping breaks and vacation is leading tErgonomics Consultants | Solutions Northwest Inc.o high stress in America’s workers.

Overworking is bad for your health

Overworking yourself will leave your body tired and your mind stressed out. Stress is bad for your health, the University College London found that stress can even impact your heart when studying 10,000 London workers. UCL found that “white-collar workers who worked 3 or more hours longer than a normal, 7 hour day had a 60% higher risk of heart-related problems than white-collar workers who didn’t work overtime.” Moreover, not everyone copes with stress well, which could lead to developing poor habits to manage a stressful work day.

When you factor the risks of constant stress, with being over tired due to lack of breaks – your work quality declines and you put yourself at risk for injury and poor health.

Overworking is bad for your work

If your health isn’t enough to sway you, consider that overworking doesn’t necessarily mean you’re doing a better job.

According to the University of Illinois, most people will lose focus on their task and their project will suffer if they work non-stop without breaks.  “The breaks we take to recharge, eat meals, or spend time with the people we enjoy help us step back from our work and stay mindful of how our work contributes to our goals,” the study shows.  These breaks improve our ability to finish tasks and contribute to overall better performance at work.

Find ways to take breaks during the day

Using professional sports as an example, coaches rest their players to keep them useful during critical times of the game. Knowing this, it is important to find ways to rest from the daily grind throughout the day to improve your overall performance.

If you sit in an office all day, make sure you find moments to move your body. Visit the water cooler, grab a coffee, go eat lunch outside in the sun, or just restock the printer with some new paper.

If you do repetitive tasks at work, stretch your back, neck, or hands. Try some desk exercises you can do while at work to keep your body strong and take your mind off work.

By the end of your work day, you will have enough focus and rest to finish the work day strong.

In Conclusion

Don’t feel guilty taking your breaks, it will help you do a better job in the long run. If you’re a supervisor or managing employees, be sure to let them take their breaks, so you have a rested and focused staff.

Hopefully these tips can help keep your workplace a safe work place. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

 

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Learn About Computer Vision Syndrome

Learn About Computer Vision Syndrome

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Avoid Computer Syndrome at the Office and Workplace

The average American worker spends 7 hours a day on the computer and 58% percent of adults have experienced digital eye strain or computer vision syndrome as a direct result.” (AOA) 2015 American Eye-Q

Whether you work on an office computer or use your smart phone to communicate, screen time is unavoidable for many American workers. In fact, “the average American worker spends 7 hours a day on the computer” (AOA).  As you may expect, too much screen time puts you at risk for eyestrain disorders like computer vision syndrome.

What is Computer Vision Syndrome?

Computer vision syndrome (CVS) is a term to describe the discomfort or digital eyestrain one may feel after viewing a screen for long periods of time. According to the Mayo Clinic, “CVS is similar to carpal tunnel syndrome and other repetitive motion injuries you might get at work. It happens because your eyes follow the same path over and over.”  Symptoms include headaches, eyestrain, blurred vision, dry eyes, fatigue, neck and shoulder pain.

Prep your workstation to avoid Computer Vision Syndrome

Now that you have a better idea about what computer vision syndrome is, how can you avoid it if your job requires screen time? Here are some tips our ergonomics experts at SolutionsNW.com have compiled to improve your work station:

  • Eliminate glare on your computer monitor – To reduce screen glare, dim any overly bright lights in the room. However, be sure to keep the room lit enough for reading or writing notes. Using glare reducing monitor overlays or tilting your monitor can sometimes reduce screen glare. It may be necessary to move the monitor and/or work surface to a different location or close the blinds if glare is coming in from the windows.
  • Avoid competing light sources – Make sure your monitor is not directly in front of a window, directly under a bright light, and there are no lights shining directly into your eyes.
  • Consider glasses – If you are having trouble seeing the monitor, it would be a good idea to consult your eye doctor. If you wear bifocals and use a computer regularly, you may want to ask about computer glasses in addition to your regular glasses.
  • Adjust your workstation properly – Your monitor height should ideally be adjustable, although this is not always necessary. The top of the screen should be at eye level for normal vision and reference materials should be as close to the monitor as possible to reduce excessive head and eye movement. If you wear glasses which require you to use the lower portion of the lenses to read the text on the monitor, try lowering the monitor a few inches below eye height.
  • Establish healthy habits – Take breaks from looking at the computer screen and learn how to do eye exercises. Eyes can be exercised to increase strength of focusing and convergence ability, build stamina, and enable you to change focus faster. Check out these 4 Simple eye exercises you can do at work: http://www.solutionsnw.com/2017/04/29/4-eye-exercises-rest-eyes-work/

In Conclusion

Remember to remain proactive for a happy and healthy work environment. For some of these tips, you may need to speak to your office administrator or human resources director. Additionally, you may want to consider contacting an ergonomics expert to assess your work environment.

As always, be sure to share these tips with your co-workers or employees and for more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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Ergonomics Tips: Computer Vision Syndrome

Ergonomics Tips: Computer Vision Syndrome

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Ergonomics Tips: Computer Vision Syndrome

“Americans (aged 16-44) spend 7.4 hours staring at screens every day. That’s 147 minutes of television, 103 minutes on a computer, 151 minutes with smartphones, and 43 minutes on a tablet.” Mary Meeker’s Internet Trends report

With so many  jobs requiring us to stare at screens,  it’s important to be aware of Computer Vision Syndrome or CVS. CVS is defined as “a condition resulting from focusing the eyes on a computer or other display device for protracted, uninterrupted periods of time.”

Computer Vision Syndrome Symptoms:

  • Headaches
  • Eyestrain
  • Blurred vision
  • Dry eyes
  • Fatigue
  • Neck and shoulder pain

Remember to always consult with your doctor to rule out a possible underlying cause. If you’re hoping to prevent workplace injury or to avoid developing any problems with you (or your employees) vision while using  a computer screen, try some of these ergonomics tips below.

4 Tips to Avoid Computer Vision Syndrome:

  1. Exercise your eyes. Eyes are susceptible to static muscle load, which happens when you are staring at a computer screen. Eyes can be exercised to increase strength of focusing and convergence ability, build stamina, and enable you to change focus faster. Check out these 4 Simple Eye Exercises you can do at work: http://www.solutionsnw.com/2017/04/29/4-eye-exercises-rest-eyes-work/
  2. Blink more often. Blinking replenishes moisture to the eye. When staring at a screen, however, people tend to blink less. Consciously practice blinking more often to provide the eye with more moisture and consider artificial tear products.
  3. Adjust your screen’s settings. Poor lighting and glare can  cause eyestrain and headaches. Always examine your device’s settings to lower the brightness, adjust contrast, and increase font sizes to a more comfortable level. Try a few of these tips to protect your eyes when using your smart phone.
  4. Take a break from the screen. You can do this while remaining at your desk, but give your eyes a rest by staring at a distant object at least once every hour. Consider reading about Eye Exercises that you can do while taking a break from the screen.

Hopefully these ergonomics tips can help you avoid Computer Vision Syndrome and any other negative effects that staring at a screen may cause. Be sure to share these tips with the rest office workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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