By: Rabia Sadaf
To: Dr Fawad
Specific work conditions, tools, equipment and workstation related to work &
tasks, or activities
Maintain the "S-curve" of the spine
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Your spinal column is shaped more or less like an "S."
It is important to maintain the natural S-curve of the back, whether sitting or standing. The
most important part of this "S" is in the lower back, which means that it is good to keep a
slight "sway back,"
When standing, putting one foot up on a footrest helps to keep the spinal column in proper
alignment.
Working for long periods with your back in a “C-curve” can place strain on your back.Good
lumbar support is often helpful to maintain the proper curve in the small of your back.
The neck bones are part of the spinal column and thus are subject to the same requirements
of maintaining the S-curve. Prolonged twisted and bent postures of the neck can be as
stressful as its equivalent for the lower back.
The best way to make changes is usually to adjust equipment so that your neck is in its
neutral posture.
The neutral posture for your arms is to keep you elbows at your sides and your shoulders
relaxed. This is pretty obvious once you think about it, but we don’t always do it.
Keep Wrists in Neutral
There are several good ways to think about wrist posture. One way is to keep the hand in the
same plane as the forearm, as this person is doing here by using a wrist rest along with the
computer mouse.
Maintain Neutral Posture
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Maintain erect position of back & neck shoulders relaxed.
Position equipment & work directly in front of and close to your major tasks.
Keep upper arms close to the body, elbows 90-100 degrees.
Keep feet flat on floor, upper body weight resting on “sits bones”.
Wrists as neutral as possible; safe zone for wrist movement is 15 degrees in all directions.
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Avoid bending neck forward for prolonged periods of time.
Avoid static positions for prolonged time; muscles fatigue---MOVE to
circulation!
Modify task:
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Avoid repetitive or prolonged grip activities
Avoid pinching wrist in flexion or wrist deviation (bending to side)
Take frequent breaks to stretch & rest hands
Body mechanics:
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Use the largest joints & muscles to do the job
Use 2 hands to lift rather than one, even with light objects and tasks.
Avoid lifting w/ the forearm in full pronation (palm down) or supination (palm up)
Slide or push & pull objects instead of lifting
Carry objects close to body at waist level
Ergonomics:
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eyes to source
body to chair
hands to input devices
feet to floor
Ergonomics tools & devices:
1.Office ottoman rest:
slips under desks to give you a cushy place to prop up & support feet. The rubber microbead
treads will provide a slight massage while working.
2.Aelfox:
because the wrists are such a vulnerable spot when using a computer, the arlfox memory foam
rest makes a smart addition to any setup. Rubber grip stay it in place.
3. Perixx periduo- 606 wireless:
It is a keyboard and mouse combination it’s the typing advantage that takes center stage, with the
option for you tp set it up with a neutral, positive, or negative tilt depending on needs.
4. Cube fit terramat:
Adjusting to it could cause discomfort in the beginning.it have several Features capable of
relieving pain & encouraging muscle growth.
5. Logitech MX master 3:
It is designed to tilt your hand into a position that puts only a small amount of pressure on wrist
& frees up fingers to use its buttons with out as much risk of a repetitive strain injury.
6. Tao tronics stand up converter:
It is a fine selection . it can comfortably accommodate a 15-inch laptop & a small mouse pad.
7. Defy desk kneeling chair:
It’s a great way to force yourself into a habit of maintaining good posture, & its comfortable for
long stretches.
8. Smugdesk chair:
It can make long hours spent in a sitting position more than tolerable, as its adjustable headrest
and lumbar suppor.
9. Ergotron LX mount arm:
It can keep your screen at the right height & distance from the place. It can be used with a
standing desk, a traditional workplace, or as part of a sales display.
10. Stand steady tranzendesk:
From a comfortable sitting height to an ideal level for standing. It measures 55 inches long, so
you’ll have room for multiple monitors & other accessories.
11.Fellowes memory foam mouse pad/ wrist rest
12: Kensington wrist pillow platform
13. IMAK mouse & wrist cushion with ergobeads: wrist rest & providing gentle massage as
you work.
14. Logitech 570 wireless trackball mouse.
15. SPACE seating professional AirGrid Dark back and padded black eco leather seat.
It gives flexible seat that you sink into it. More comfortable with armrests feels more gentle on
bodys pressure points.
Tips:
1.make sure that the weight of your arms is supported at all times. If your arms are not
supported, the muscles of your neck & shoulders will be crying by the of the day.
2. watch your head position, & try to keep the weight of your head directly above its base of
support.
3. the monitor should be placed directly in front of you, with the top no higher than eye level.
4. the keyboard should be directly in front of the monitor so you don’t have to frequently turn
your head and neck.
5. keyboard & mouse should close enough to prevent excessive reaching which strains the
shoulders & arms
6. give the eyes a break
7.make sure monitor is not too close to eye to prevent eye strain
8. The feet shouldn’t be dangling when you are seated. If feet doesn’t comfortably reach to floor
or there is pressure on backs of your legs, use the footrest or lower the keyboard & chair.