| Repetitive Strain Injury (RSI) is now a major | | | | menu, then press "O" to open Folder Options.4. In |
| industrial disease affecting millions of people | | | | Folder Options, hold down the Alt key, and press |
| around the world. RSI includes conditions such as | | | | "S". This will select the option Single-click to open |
| carpel tunnel syndrome, tenosynovitis and | | | | an item.5. Press Enter or Return to close the |
| tendinitis - often collectively referred to as upper | | | | Folder Options dialog.Windows Help provides |
| limb disorders, musculoskeletal disorders, | | | | extensive help on using keyboard shortcuts with |
| occupational overuse syndrome (OOS), computer | | | | Windows. Individual applications such as Microsoft |
| related injuries or cumulative trauma disorders, or | | | | Office also have their own keyboard shortcuts - |
| CTD. Often the posotion of workstations and the | | | | with the appropriate help. Learning keyboard |
| design of the pc and accessories can affect how | | | | shortcuts can take some time, but once learnt, |
| our health and safety.1. Workstation ErgonomicsA | | | | using them tends to be faster than using the |
| well designed workstation is essential to | | | | mouse, and avoids much of the discomfort |
| maintaining good posture and reducing the risk of | | | | associated with the mouse. |
| lower back pain and other computer related | | | | 4. Rest BreaksAll ergonomic experts agree that |
| injuries.2. Ergonomic Keyboards and MiceThere are | | | | taking frequent rest breaks is essential to avoid |
| quite a few ergonomically designed keyboards and | | | | the risk of computer related injuries.You should |
| mice available. The Microsoft Natural Keyboard is | | | | take frequent "eye breaks" - staring at a |
| one example. This keyboard splits the keys into | | | | computer monitor for long periods causes you to |
| two panels - one for each hand, and angles each | | | | blink less often - resulting in dryer eyes. Every 10 |
| panel so that the hands sit naturally on the | | | | to 15 minutes you should look away from your |
| keyboard, rather than requiring them to be | | | | monitor and blink your eyes rapidly for a few |
| twisted into an unnatural position which is the case | | | | seconds. This will refresh the tear film and clear |
| with normal keyboards. Many mice are now | | | | any dust from the surface of the eyes. |
| designed to fit neatly into either hand, and can | | | | Additionally you should focus on something at a |
| often have a scrolling wheel, which can make | | | | distance - preferably 20 feet or more away - |
| scrolling through documents easier and less | | | | look out of the window if you can - this will relax |
| stressful than using scroll bars.These ergonomic | | | | the muscles inside the eye.You should take |
| devices are generally more expensive than | | | | frequent short pauses or "micro pauses" - for 10 |
| standard designs, but can be well worth the | | | | seconds or so up to a minute - every 10 minutes |
| investment. | | | | or thereabouts. You should take regular short |
| 3. Ergonomic Use of Keyboards and MiceThe | | | | breaks - for 5 minutes or more - every hour or |
| computer mouse was originally designed to make | | | | so - maybe go for a coffee or a short walk |
| using a computer easier - it is much easier to | | | | around the office, and you should take a long |
| point at a picture and click than to learn a | | | | break every two or three hours - for at least 15 |
| relatively complicated series of keystrokes. | | | | minutes, or preferably 30 minutes to an hour. |
| However, research has shown that using a mouse | | | | Exactly how long and how frequent your breaks |
| is a significant cause of repetitive strain injury. | | | | are depends on your own personal preferences |
| Especially if the mouse is located at the same | | | | and working environment.5. Stretching |
| level and to the side of the keyboard - it's usual | | | | ExercisesRegular stretching is an essential part of |
| location. This requires extending your arm which | | | | RSI prevention and recovery, remember that |
| introduces significant tensions and stresses in your | | | | your body is not designed to be sat at a desk for |
| arm, shoulder and neck.The best position for your | | | | 8 hours a day clicking a mouse. Respect your |
| mouse is on a raised platform slightly above the | | | | body and give it the movement and range of |
| numeric keypad on your computer. Also, if you | | | | motion it normally expects.6. PostureGood posture |
| reduce the speed of the mouse and the number | | | | is essential to avoid repetitive strain injury and |
| of clicks you have to make you can greatly | | | | other computer related injuries. Well designed |
| reduce the muscle tension in your arm and hand. | | | | workstation ergonomics can help in maintaining a |
| Additionally, you can swap the primary and | | | | good posture.* Make sure that you can reach the |
| secondary mouse buttons (the left and right | | | | keyboard with your wrists as flat as possible (not |
| buttons), to change the mouse from being right | | | | twisted up or down) and straight (not twisted left |
| handed to left handed. Using your left hand - or | | | | or right). An ergonomic keyboard can help to |
| right hand if you are left handed - can take some | | | | keep your wrists straight.* Make sure that your |
| getting used to, but can be very helpful if you are | | | | elbow angle is 90 degrees or more to avoid |
| suffering from any aches and pains in one hand. | | | | nerve compression at the elbow.* Make sure that |
| Regularly alternating between left and right hands | | | | your upper arm and elbow are as close to the |
| can also give your arms and hands a rest, thus | | | | body and as relaxed as possible for mouse use - |
| minimizing the risk of developing any RSI condition. | | | | avoid overreaching. Also make sure that your |
| You can swap the mouse buttons using the | | | | wrist is as straight as possible when the mouse is |
| Mouse applet in the Windows Control Panel - or | | | | being used.* Make sure that you sit back in the |
| directly from the Stress Buster context menu - | | | | chair and that you have good back support - |
| with fewer mouse clicks and/or key strokes.To | | | | especially lumber support.* Make sure that your |
| reduce the mouse speed, open the Mouse applet | | | | feet are flat on the floor. Use a foot rest if |
| in the Windows Control Panel, select the tab | | | | necessary.* Make sure that your head and neck |
| Pointer Options and move the pointer speed slider | | | | are as straight as possible .* Make sure that you |
| to the left to slow. Click OK.To reduce the | | | | are relaxed. Forcing yourself to sit up straight can |
| number of clicks you have to make, open the My | | | | sometimes introduce unhealthy tensions in the |
| Computer icon, then select Tools, Folder Options, | | | | back muscles.7. Alternative Input DevicesThere |
| and then under Click Items As Follows, choose | | | | are a number of alternative input devices you can |
| Single-click to open an item.If you can you should | | | | use, instead of the mouse and keyboard, which |
| avoid using the mouse as much as possible. Most | | | | you might find helpful. Examples are the trackball, |
| actions and commands can be carried out using | | | | a graphics table and pen, a touchpad, and even |
| keyboard shortcuts instead of the mouse. For | | | | voice control.RSI is a very serious health risk, |
| example, to reduce the number of clicks you | | | | especially with the young people who are coming |
| have to make with your mouse - as described | | | | to any industry sector that has continuous use of |
| above, you could use the following keyboard | | | | a PC. You need to take all the actions and |
| shortcuts:1. Press the button on your keyboard to | | | | preventions necessary to help minimize that |
| open the Windows Start Menu.2. Use the arrow | | | | risk.Gerard Bulger is a part of the company which |
| keys to select My Computer (or the alternative | | | | creates Stress Buster the automated background |
| name you may have given to your computer), | | | | program that monitors peoples computer usage |
| and then press Enter or Return. This will open an | | | | and indicates when breaks should be taken to help |
| explorer window for your computer.3. Hold down | | | | alleviate RSI. |
| the Alt key and press "T" to open the Tools | | | | |