20 Jul Repetitive Motion Injuries – Computer and Office Ergonomics

Repetitive Motion Injuries – Computer and Office Ergonomics

Repetitive motion injuries can develop when the same movements are performed repeatedly, particularly when combined with awkward postures, excessive force, prolonged computer use, or insufficient recovery time. Proper workstation setup, good work habits, and early reporting of discomfort can help prevent these injuries.

What Causes Repetitive Motion Injuries?

Computer work may require repeated use of the fingers, hands, wrists, arms, shoulders, and neck. Ergonomic risk increases when repetitive work is combined with:

• Awkward or sustained postures.
• Excessive reaching.
• Forceful keyboard or mouse use.
• Poor wrist positioning.
• Improper workstation height.
• Prolonged sitting without changing position.
• Insufficient rest or recovery.
• Performing the same task for extended periods.

The goal of ergonomics is to arrange the workstation and work methods so the job fits the worker, reducing unnecessary physical stress.

Set Up Your Workstation Properly

An adjustable workstation can help reduce ergonomic stress.

Monitor

Position the monitor so that:

• The top of the screen is approximately at or slightly below eye level.
• The screen can be viewed without leaning your head or neck forward.
• The monitor is directly in front of you whenever possible.
• Glare and reflections are minimized.

If you frequently work from documents, consider using a document holder positioned near the monitor to reduce repeated head and neck movement.

Chair and Sitting Position

Adjust your chair so that:

• Your back is adequately supported.
• Your head and neck remain comfortably aligned with your spine.
• Your shoulders remain relaxed.
• Your feet rest comfortably on the floor or on a footrest.
• Your thighs are approximately parallel to the floor.
• You can sit close enough to the work without excessive reaching.

Avoid remaining in exactly the same position throughout the workday.

Keyboard and Mouse

Position the keyboard and mouse so that:

• Your elbows remain reasonably close to your body.
• Your forearms are approximately parallel to the floor.
• Your wrists remain straight or in a neutral position.
• Your shoulders remain relaxed.
• Frequently used equipment is within comfortable reach.

Keep the mouse close to the keyboard rather than repeatedly reaching for it.

Reduce Unnecessary Force

Typing and mouse use generally require very little force.

• Use a light touch when typing.
• Avoid gripping the mouse tightly.
• Keep your hands, arms, and shoulders relaxed.
• Do not rest your wrists against a hard or sharp edge while working.
• Use wrist or palm supports appropriately when they improve positioning and comfort.
• Consider a headset when telephone use is frequent or prolonged.

Do not cradle a telephone between your shoulder and neck while simultaneously typing or performing other tasks.

Change Positions and Tasks

Your body needs opportunities to recover from repetitive activity.

Throughout the workday:

• Change your sitting position periodically.
• Alternate tasks when practical.
• Stand and move periodically.
• Give frequently used muscles brief opportunities to recover.
• Stretch gently when appropriate.
• Look away from the monitor periodically to reduce prolonged visual concentration.
• Avoid performing the same repetitive movement continuously when work can be varied.

Short, regular changes in activity are generally more useful than waiting until significant discomfort develops.

Recognize Early Warning Signs

Symptoms associated with repetitive or ergonomic stress may include:

• Pain or aching.
• Numbness or tingling.
• Burning sensations.
• Weakness or reduced grip strength.
• Stiffness.
• Swelling or tenderness.
• Persistent muscle fatigue.
• Reduced range of motion.
• Neck, shoulder, arm, wrist, or hand discomfort.

Symptoms that continue after work or repeatedly return should not be ignored.

Report Problems Early

Notify your supervisor if:

• Your workstation does not adjust properly.
• Equipment placement forces you into an awkward position.
• Your chair or workstation does not provide adequate support.
• A repetitive task is causing significant fatigue.
• You experience persistent or recurring pain, numbness, tingling, weakness, or other discomfort.

Early reporting allows the workstation, equipment, or work practices to be evaluated before symptoms become more serious.

Seek appropriate medical evaluation when symptoms are persistent, worsening, or otherwise require medical attention.

Remember

Preventing repetitive motion injuries does not require maintaining one “perfect” posture all day. Set up your workstation to support comfortable, neutral positions, minimize unnecessary force and reaching, and change positions and activities regularly.

Adjust the workstation, vary the task, and report discomfort early.