Ergonomics

Ergonomics, fitting workplaces to workers, is a relatively new field of study. Christin Grant is a certified professional ergonomist at the University of Michigan in Ann Arbor, MI. She specializes in office ergonomics and she trains other ergonomists. Grant says that, while research continues on ways to make the office a healthier place in which to work, there are some general guidelines to reducing or avoiding carpal tunnel syndrome.

Tips

• Use adjustable office equipment. Seek comfortable (rather than extreme) positions. Keep knees and elbows in "neutral" or relaxed positions.

• Avoid excessive repetition. Take frequent, short breaks, perhaps 30 seconds every 10-15 minutes. Stand to answer your phone.

• Avoid holding one position for long periods (while "mousing" or extended telephone use). If your work requires constant use of a mouse or telephone, consider adding a mouse table at your side or using a headset.

Posture

• Avoid tensing your shoulders.

• Although sitting with your knees and hips at a 90 degree angle isn't harmful, it's easier on your back to recline slightly. Leaning forward to work puts extra pressure on your back.

• Your chair should let your feet rest on the floor. Change leg positions frequently.

Computer monitor

• Place your monitor as far away as possible for you to still see clearly. If you have shoulder or back aches, try different monitor heights.

• If you experience eye fatigue, have your eyes checked. You may also need a larger screen. If you wear bifocals and must tilt your head back to see the screen, try lowering the monitor.

Keyboard

• Place your keyboard at elbow height or lower (you may need to raise your chair or find a lower work surface).

• Don't rest your wrists or elbows on anything hard or sharp.

• While many people recommend bending your elbows 90 degrees (forearms parallel to the floor) with your keyboard close to you, you may want your keyboard farther away if your work surface is higher than your elbows.

• Use a wrist rest only when you're not typing. Don't use one you must reach up and over.

• If you don't have a mouse table, place your mouse by your keyboard, at the same level. Keep your arms near your body as you use the mouse. If you use it a lot, try a wrist rest with it to relax your arm and keep your wrist straight.

• Type with your fingers gently curled.

Other activities

• Driving.
• Sleeping position; avoid sleeping with your arms above head.
• Hobbies and other activities including exercise habits.

Special equipment