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Setting Up a Healthy Work Environment
Making Your Computer Work for You
Computers are everywhere. More and more people sit at computers for longer periods
of time. This appendix explains how to set up your computer to fit your physical needs.
This information is based on ergonomics — the science of making the workplace fit the
needs of the worker.
Some nerve, tendon, and muscle disorders (musculoskeletal disorders) may be
associated with repetitive activities, improper work environments, and incorrect work
habits. Examples of musculoskeletal disorders that may be associated with certain
forms of repetitive activities include: carpal tunnel syndrome, tendinitis, tenosynovitis,
de Quervain’s tenosynovitis, and trigger finger, as well as other nerve, tendon, and
muscle disorders.
Note
Prolonged or improper use of a computer workstation may pose a risk of
serious injury. To reduce your risk of injury, set up and use your computer in the manner
described in this appendix.
Although some studies have shown an association between increasing hours of
keyboard use and the development of some musculoskeletal disorders, it is still unclear
whether working at a computer causes such disorders. Some doctors believe that using
the keyboard and mouse may aggravate existing musculoskeletal disorders.
Note
Contact a doctor if you experience pain, tenderness, swelling, burning,
cramping, stiffness, throbbing, weakness, soreness, tingling and/or numbness in the
hands, wrists, arms, shoulders, neck, back, and/or legs.
Some people are more susceptible to developing these disorders due to pre-existing
conditions or psychosocial factors (see “Pre-existing Conditions and Psychosocial
Factors” later in the appendix).
To reduce your risk of developing these disorders, follow the instructions in this
appendix. If you experience discomfort while working at your computer or afterwards,
even at night, contact a doctor as soon as possible. Signs of discomfort might include
pain, tenderness, swelling, burning, cramping, stiffness, throbbing, weakness, soreness,
tingling and/or numbness in the hands, wrists, arms, shoulders, neck, back, and/or legs.
Note
To increase your comfort and safety when using your notebook computer as
your primary computer system at your home or office, note the following
recommendations:
Use a separate, external keyboard attached to your notebook computer.
Use a separate, external monitor attached to your notebook computer.