1 SAFETY TIPS IN COMPUTER USE

2 Agenda of the Talk Importance of Computer Symptoms. Causes of Symptoms The incorrect and correct body positions during the use of computers. Physical Exercises for the Office.

3 Importance of the Computer History : number of computers reached 1 billion PC IBM manufactured the first Personal computer number of computers is expected to reach 2 billions.

4 Symptoms Eye Strain Pain or discomfort Low Back Pain Knee & Foot pain

5 Causes of Symptoms Neck twisted to look at monitor. Monitor not positioned head on. Keyboard at an angle increasing angle at wrist Back is not supported by the backrest. Cushion pressure under the thighs. Using mouse too far away causes strain on shoulders Feet not firmly on the floor. Cacti grows well in hot dry environment Incorrect positioning of Desk Lamp

6 Head and Neck Tilting the head back to look at the screen can cause aching in the neck. Twisting the neck to look at reference material will double the problem.

7 The top of the screen should be in the same eyes level. You could use a reference material to show the screen position. The neck is in a neutral position.

8 Check the distance of the monitor (22-26”). Check the side-to-side position of the monitor.

9 Lower Back Sitting in away of excessively relaxed posture places pressure in the spine.

10 Make an effort to sit correctly. Make the necessary adjustments to your posture. Make sure that the seat cushion is not too long. Adjust the backrest on your chair to give support to the lower spine. Test your chair to find out what all the adjustments do.

11 Legs and Knees Pressure can build up under thighs and behind knees if your chair in not adjusted properly.

12 Set up your seat height Use a footrest if you feel pressure at the front of the seat cushion Insure that you feel NO pressure at the back of the knees

13 Use a lumbar support If you need more support for your back. Make sure the seat cushion is not too long for you. Set very upright. Adjust the backrest to give support to your lower back.

14 Keyboard Elbows away from your body causes a static load in the shoulders and upper arms leading to aching in the upper back, shoulders, and neck. Hands are at angle causes nerves running through the wrist to rub.

15 Hands and Wrists The wrist and forearms are at an angle downwards and to the side cause tendons in the wrist to rub. Placing your keyboard at an angle to the edge of the desk encourages a bad posture..

16 Adjust your chair height. Position the keyboard so that you can use it with your hands in line with your forearms. Keep your elbows in, and your forearms horizontal at right angels to your upper arms.

17 Feet and Ankles If your seat is too high or too low, you will experience uneven pressure under the thighs restricts blood flow and pinches nerves. Swelling in feet and ankles may occur.

18 Set up the seat height to relief pressure under the thigh. Use a foot rest.

19 Temperature and Humidity Discomfort can occur if the indoor climate is too warm, too cold, or draughty. Introduce water-pot plants to your work area. Adjust room temperature (20 to 24 o C) and air humidity (40 to 60 %).

20 Additional Setup Steps: Position any additional equipment in accessible places. Eliminate any reflection on your monitor.

21 EXERCISES FOR THE OFFICE Hand Exercises 0 One of the biggest injury risk factors is static posture. Try to spend at least 5 minutes every hour away from your computer. Remember to ONLY stretch to the point of mild tension. Try to incorporate the stretches into your daily routine. This slide provides some illustrations of simple active stretches to perform at the office. Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times

22 EXERCISES - CONTINUE Back and Shoulder Exercises Stand up straight, place your right hand on your left shoulder and move your head back gently. Do the same thing for the right shoulder

23 EXERCISES - CONTINUE Head and Neck Exercises Moving the head back and forth and to the sides will relief the pain in the neck and the head.

24 IDEAL OFFICE Head is up Shoulders Relaxed Back erect and supported Eyes looking forward most of the times Hands in line with the forearms Reference material is easy to look at Feet firmly on a footrest Only moderate pressure at the front of the seat cushion Monitor is almost at the eye height and arms distance away.

25 Remember ! following these ergonomic guidelines can help you prevent common injuries associated with the use of computers. in most cases, corrective measures are relatively simple and inexpensive. through the application of getting the ideal office, you can work in greater safety and comfort with increased productivity.