“Avoiding Repetitive-Stress Injuries: A Writer's Guide” Geoff Hart Presented by: Kevin Hom April 16, 2008

Article Overview Repetitive-Stress Injury (RSI) Aches and pains Hand problems Eye strain Remedies

Aches and Pains The seat of the problem ▫Sitting reduces blood flow to legs. ▫Find chairs that distribute and support your weight. ▫While shopping for chairs, “test drive” them first. ▫Footrests may be used to shift some weight to the lower legs and knees reducing pressure on the buttocks, hips, and thighs.

Layout of your work area ▫Make your desk-chair combination allow your body to adopt a “natural” position. ▫Rearrange peripherals to cater your comfort levels. Mouse alternatives ▫Trackballs ▫Track pads ▫Graphics tablets ▫Keyboards with integrated pointers ▫Keyboards that replace mousing with gestures

Hand Problems Carpal Tunnel Syndrome (CTS) ▫Prevent CTS before it can get worse. The key to the problem ▫Use a split keyboard to reduce awkward wrist angles. Reinventing the keyboard ▫Current keyboard layout was used to prevent typewriter jamming. ▫Dvorak-style keyboards reduce finger travel.

Beware the laptop ▫Laptops are ergonomic disasters with cramped layouts and short key travel causing “bottoming out” typing. ▫Consider using a separate keyboard if using a laptop as a desktop replacement. ▫Look into “keyless” keyboards that allow you to touch rather than strike the keys. Rest your wrists? ▫Wrist cushions cause a false sense of protection. ▫It is better to let your wrists float above the keyboard.

Eye Strain Help your eyes focus ▫Human eyes were not meant to focus on objects at unvarying distances. ▫Look away from the monitor from time to time. ▫Attempt to keep monitor at least arm’s length away from your eyes. ▫Use “computer glasses” to help focus on the monitor.

Crisp pixels, relaxed eyes ▫Choose fonts that are easy on the eyes. ▫Use zooming features to lessen eye strain. Stamp out flicker ▫Use CRTs that offer the highest refresh rate to lessen flicker (75 Hz or better). ▫Consider getting LCDs that do not have flicker issues. ▫Use LCDs at their native resolutions to prevent fuzzy text at non-native resolutions.

Arrange for suitable lighting ▫Traditional fluorescents are flicker hazards. ▫Compact fluorescents are better choices over traditional fluorescents. ▫Place monitor in places that reduce the most glare. ▫Working in the dark is generally a bad idea. ▫Electromagnetic interference can distort CRTs with flicker or warped images. Computers aren't "tear jerkers" ▫“Dry eyes” is a major result from watching TV and using computers. ▫Work in areas with a comfortable humidity level.

Remedies Invest in good tools ▫Create an ergonomic workplace. ▫Shop carefully for “ergonomic” labeled devices. Stay in shape ▫Staying fit reduces sedentary fatigue. ▫Learn to stretch periodically during work.

Let technology help ▫Use voice recognition software to reduce keyboard/mouse usage. Listen to your body ▫Know when to seek help when you notice the first signs of RSI. ▫Ask someone to watch you work to notice any RSI inducing postures.

Conclusion Take note of “repetitive” in RSI and be cautious of any repetitive tasks you are doing for an extended amount of time. Take periodic breaks to reduce RSI. Questions?