Oak Hill Ink August 2007: Ergonomics To Go: Meeting the Challenges of Mobile Techology

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ISSUE 7: August 2007

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By Vivienne Fleischer, President, Performance Based Ergonomics

In today’s workforce, it has never been easier to get our work done. More and more of us are turning to convenient portable laptops as either an adjunct to our workstations or as an alternative to our desktop computer. We are finding ourselves using our laptops and handheld devices in a wider variety of environments than ever before including our workstations, home offices, conference rooms, hotels and of course, Starbucks.

In 2004 alone, nearly 49 million notebooks were sold worldwide, almost double the number sold in 2000, according to market researcher IDC. The devices account for more than a quarter of the computer market and are set to surpass desktop sales in the United States by 2008. In addition, other mobile devices such as BlackBerries, Treos and Palm Pilots, as well as cell phones, are taking the market by storm. While these devices are growing in popularity and convenient to use, they present a new wave of ergonomic challenges for all of us.

What Does This Mean for You?

Whether you are the CEO of a company wishing to avoid increased worker’s compensation premiums, decreased productivity, as well as lowering direct costs associated with Repetitive Strain Injury (RSI), or a contractor, professional consultant or an employee who wants to remain pain-free and productive, minimize missed work days or loss of revenue due to pain and strain, following these simple steps to avoid the ergonomic risk factors associated with mobile technology can help you steer clear of trouble. With increased awareness, a change of habits, and the right mix of mobile ergonomic accessories you can make your workstation at home or away from home a safe one.

Setting Yourself Up for Comfort & Safety

However useful and efficient, laptops have several inherent design flaws which make for potential ergonomic disaster. Unlike a desktop design where the monitor and keyboard and mouse are moveable, the laptop design offers portability but not ergonomic flexibility.

The goals when setting up your laptop environment are to:

Keep your head and neck in a balanced position over your spine. (i.e., avoid bending the neck forward when viewing your screen)
Keep your arms hanging vertically with your elbows directly under your shoulders
Have your elbows bent at approximately 90 degrees

Tips for Laptop Setup and Use

There are things that you can do when setting up and using your laptop to minimize strain and pain.

Use external devices: Attach an external keyboard and pointing device to your laptop. More and more laptop users are opting for external keyboards which have a touch pad mouse built into them. Position them at a height that allows your upper arms to hang loosely from the shoulder and your elbows at approximately 90 degrees.
Raise the laptop: Place the laptop on a stand, book or other surface that raises it to a height so you can see the screen without having to bend or rotate your neck.
Be aware of your sitting posture: Strive for an upright, balanced, but relaxed sitting posture.

Tips for Transporting Your Laptop

Whether you have a light or heavy laptop, when combined with power cords, accessories, file folders, and other items, the combined weight when carrying your “office” around can cause strain and pain to your neck and shoulders.

Carry only the essential laptop accessories: Laptops, power cords, folders, papers and other electronic items including the bag itself can get very heavy, very quickly.
Use a bag with wheels: Use a carrying case with wheels if your laptop and components weight more than 10 lbs.
Shoulder Bags: If you do carry your bag on your shoulder, consider using a smaller bag with padded shoulder straps and handles. Place the strap across your shoulder and frequently shift shoulders to balance the load.
Look for laptop-friendly work surfaces. Avoid high table surfaces. Use a keyboard tray if available. If you cannot find a surface that is low enough, choose an armless chair and put the laptop in your lap, using a book or pillow to elevate it a few inches.
Be aware of your posture. Avoid resting your wrists while typing. Keep your wrists as flat as possible. Use whole hand and arm movements to navigate the keyboard. Avoid bending your neck and head forward to see the screen.
Stretch Breaks: Take frequent stretch breaks whenever you use your computer.

Tips for PDAs and Cellphones

Shortcuts: Learning PDA shortcuts and setting up your phone to be on voice dial can drastically reduce the amount of keying which in turn can spare your thumbs!
Avoid only using your thumbs: When entering text, alternate between using your thumbs, index (or other) finger and using your stylus if applicable. Thumbs tend to get overused quickly with PDAs and cellphones.
Keep it short & sweet: Try to keep your e-mails and text messages short so that you can minimize keystokes.
Headphones are a must! A speaker phone is the next best thing.
NEVER EVER USE YOUR PDA ON THE ROAD!!!! Cellphones are dangerous enough. Now drivers are checking their e-mail while driving and this is happening with alarming frequency!

The bottom line is that you have many options to set yourself up no matter where you are to keep yourself healthy and comfortable when working. This, in turn, will keep you and/or your company productive and happy. If you are experiencing discomfort, listen to your body’s signals and make necessary changes, and don’t be afraid to ask for help.

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Vivienne Fleischer is the President and Co-Founder of Performance Based Ergonomics (PBE). Since 1999, PBE has trained thousands of employees at various private and public institutions throughout the Bay Area. Our unique, fun and interactive approach to ergonomic evaluations and training has provided innovative and cost effective solutions to the health & safety needs of our clients. www.pbergo.com.