Introduction

In today's world, digital technologies are more prominent than ever. Since the COVID-19 lockdown started, work and school changed drastically, changing the format from face-to-face (F2F) to work-from-home (WFH). This transition led to more people purchasing laptops and desktops to do their remote work and learning. As more people spend time on their computers or laptops, there will likely be an increase in health issues that will happen in the future, potentially caused by poor computer ergonomics. In this article, we'll discuss why computer ergonomics matter and explore how to set up your workspace correctly to protect your health and help you work better.

Article Outline:

• What is ergonomics?
• Identifying risks when using computers
• Proper Ergonomics
• Conclusion

What is Ergonomics?

First, let us define what ergonomics is. Ergonomics, by definition, is the study of people in their work environment. Ergonomics aims to remove the discomfort and prevent possible work-related injuries.

When applied to computer use, these ergonomic principles become even more specific. Computer ergonomics involves creating a workspace that minimizes physical strain and maximizes efficiency during prolonged computer use.

Identifying risks

Many risks come when using computers. Spending prolonged time on a computer without knowing proper ergonomics can affect our overall health. It can lead to significant discomfort and long-term health problems. Knowing and understanding the risks is a crucial step to mitigating them. In this section, we take a look at the possible risks of poor computer ergonomics and its effects on our health.

Inadequate computer ergonomics can lead to Musculoskeletal Disorders (MSDs), which are common. These disorders include carpal tunnel syndrome, neck pains, and persistent back discomfort, often caused by repetitive strain and incorrect computer operating posture.

Carpal Tunnel Syndrome: A condition where pressure on the median nerve in the wrist causes pain, numbness, and tingling in the hand and fingers. Poor wrist position on the mouse and keyboard can lead to this condition.

Back Pain: Discomfort or pain in the lower or upper back, often due to prolonged sitting, lack of back support from the chair, and poor posture. Back pains can significantly reduce productivity and quality of life.

Neck Pain: Pain or stiffness in the neck, typically caused by straining to view a poorly positioned screen.

Proper Ergonomics

Now that we have identified the risks, the next step is to learn about proper computer ergonomics to boost our productivity and minimize the risk of getting health-related issues. Here are some examples of proper computer ergonomics:

Maintaining monitor position to eye level: Maintaining the monitor position and angle is essential to mitigate back and neck pains. Proper monitor position allows us to view the screen with our back and neck in a neutral position, reducing strain.

Table at arm level: Having the table in an awkward position can cause strain on our forearms and can potentially cause Carpal Tunnel Syndrome. To identify the proper height of the table, sit on a chair and position both hands at a 90-degree angle. The height of the table should align with the height of the arms in this position, allowing for optimal support and comfort during computer use.

Lighting: Good computer lighting reduces eye strain and prevents screen glare. It makes the screen easier to see, minimizing the need to strain your eyes. By balancing the lighting, you ensure the screen is neither too bright nor too dim compared to the surroundings. Adjusting the lighting to match the time of day helps regulate your body's natural rhythm. Properly positioned lights and adjustable options like dimmers enhance comfort and productivity.

Conclusion

In conclusion, The rise of digital technology and the shift from face-to-face to work-from-home (WFH) has led to a rise in health issues, potentially caused by poor computer ergonomics. Ergonomics is the study of people in their work environment to remove discomfort and prevent work-related injuries. It involves creating a workspace that minimizes physical strain and maximizes efficiency during prolonged computer use.

Inadequate computer ergonomics can lead to Musculoskeletal Disorders (MSDs), such as carpal tunnel syndrome, neck pains, and persistent back discomfort. Repetitive strain and incorrect computer operating posture cause these disorders. Proper computer ergonomics can boost productivity and minimize the risk of health-related issues. Examples of proper computer ergonomics include:

• Maintaining monitor position to eye level.
• Adjusting table height to align with arm height.
• Adjusting lighting to match the time of day.

By understanding and implementing proper computer ergonomics, individuals can reduce their risk of health issues and improve their productivity.

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