Computer-Related

Computer use has become so widespread in the arts that Repetitive Motion Disorders in this setting are becoming common. Using the computer, sitting for long periods (e.g. drawing board, piano, pottery wheel, etc.) or maintaining an awkward posture can lead to these disorders. Guidelines for setting up a computer workstation focus on back, neck and limb positions that apply to many long-term work positions.

Neutral Work Positions
"Neutral" positions are the least strenuous postures for the muscles, tendons, joints and skeletal system. Your standing neutral position can usually be found by standing and remaining in a relaxed posture for a few minutes. Usually, standing like this leaves the arms and hands resting at your sides, with slight angles at the elbows and wrists. The shoulders are slightly back and the head is level or bent forward slightly.

Using this position as a guide, try to find a sitting position with the back, neck, and arms in the positions established in the standing neutral position. The feet should be on the floor or a stable footrest, and the knees should be level or slightly below the hips. Support the back, hips and upper thighs with a chair that helps you comfortably maintain this position with little effort. This may mean investing in a chair that adjusts to support the "small" of your lumbar back (the forward curve of the lower back leading down to the hips) and the backwards curve of the upper back. The head should be level, or bent slightly forward.

Now, position the work surface or keyboard to within easy reach. Bring your arms and hands up to meet the work surface with the least amount of change to their position. Bend the elbows as needed, but leave them hanging relaxed at your sides. Observe the angle of the wrists when your arms are hanging at your sides. Then, position the keyboard or work surface to allow the wrists to remain as "neutral" as possible. This might mean adjusting keyboard or work table height and position.

Adjusting your chair and work station to support you in a neutral position will allow you return to this position frequently, especially when you are tired. Do not force yourself to maintain this position during all work times. You might want to change positions, use arm rests, wrist rests, or footrests, or recline the chair back at times. You might also want to change to a standing position. You can use the neutral position concepts again to adjust your standing workstation to your body.

Be sure that other features of your workstation (e.g. light glare, ventilation problems, noise, etc.) do not interfere with your ability to return to the neutral positions. Maintaining awkward postures to avoid glare or other factors can lead to physical stresses and Repetitive Motion Disorders.