Computer-related injuries
By Thea O'Connor | smh.com.au | 11 April
If you're an ambitious worker you probably have a good idea of exactly who and what stands between you and the promotion you deserve. Perhaps it's a co-worker with whom you share a not-so-friendly rivalry or a boss who is yet to fully appreciate the great job you do.
But the greatest threat to your rise to a corner office could be right under your nose. Literally.
A poorly designed workspace has the potential to cripple the human body over time and put on hold plans to develop your career. In a worst-case scenario it could force you to change industries.
"Anyone who spends a large volume of time at the computer and is under pressure to get this work done is at risk," says Catherine Cook, a senior lecturer in occupational therapy at the University of Western Sydney and expert on workplace computer use.
However, taking the time to assess your workstation, carrying out a few simple exercises and taking regular breaks can ensure your career isn't derailed.
Alma Kalaba, a senior consultant with the National Safety Council of Australia who conducts ergonomic training in workplaces, says bad workstation habits that are left uncorrected can rapidly become major problems. "Repetition strain injuries resulting from hours at the keyboard can definitely prevent you from doing your job if they are not picked up early enough," she says. "With wrist problems, for example, you can't use a keyboard until the inflammation goes away. In the worst cases a person with such an injury may need to find a new occupation."
Behind many common workplace injuries is a combination of muscle under-use and over-use, related to the demands of computer-related jobs. The over-use component stems from repeatedly making the same small movements hundreds and even thousands of times, such as tapping a keyboard or steering a mouse. Complications include injuries to the elbow, wrist and hand. Poor posture and desk set-up make things worse by contributing to muscle and joint problems in the back, neck and shoulders. The under-use component comes about when we sit down all day and don't exercise, leading ultimately to problems such as heart disease and diabetes.
In the short-term, remaining stooped over a poorly laid-out desk can create a host of problems ranging from headaches to eye strain. If your body is poorly positioned you're unlikely to have the energy you would otherwise have to make sales or ring clients, or do whatever getting ahead entails.
"When we don't move and are locked into one position all day, blood flow is reduced, which means less oxygen is getting to our muscles and our brains, " Kalaba says. "This is a major cause of fatigue for sedentary workers."
The National Safety Council of Australia says some strategies can improve the efficiency of workstations and reduce the risk of you being sidelined by injury.
Your computer screen should be at, or slightly below, your eye level with the screen at one arm's length away. When you type, your keyboard should be at elbow height and your mouse should be close to your body. Frequently used items should be within about 45cm reach.
When sitting, you should place your feet flat on the floor with thighs parallel to the floor. Try to maintain an S-shaped spine rather than a C-shaped one and adjust the backrest if necessary to support your lower back.
When using a laptop it can help to plug in an attachable keyboard so that the screen can be positioned at an appropriate height.
Take a break every hour.
Many organisations have realised the importance of getting ergonomics right both for employee health and the company bottom line.
One such body is the National Gallery of Australia. "About two years ago we started becoming much more proactive about preventing musculoskeletal problems associated with computer use after seeing an increase in the number of staff affected," says Melinda Carlise, the gallery's manager of occupational health and safety. "This involved all staff, including those working from home, having ergonomic workstation assessments. [We also provided] onsite posture [advice], flexibility and yoga classes, and strongly encouraged early reporting of any symptoms."
Another strategy was to introduce WorkPace software for the 200 staff who use a keyboard. The software monitors how long users have been working at a computer and periodically prompts them to take breaks and do stretches.
Carlise says since the gallery implemented the prevention program the cost of workers' compensation claims has fallen significantly.
The cost of claims for musculo-skeletal injuries in office workers was $34,000 and 55 days off work over the quarter before implementing the program. It subsequently dropped to $11,000 and 13 days off work for the next three quarters. No claims have been received this year.
Belinda Cotton, head of development and membership at the gallery, says the program has helped her. "I previously had some early symptoms that could well have escalated into an injury," she says. "I was developing really sore forearms from all my computer-driven desk work. I put my hand up to trial [the software] when it was first being tested. It had an immediate impact. It's reinforced the habit of taking regular breaks."
First published by Smh.com.au on April 11 2008
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