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