Technology tools are indispensable to make work more efficient in the office or at home. But they also can be a real pain, literally.
By Rozana Sani
EYE strain, backache, wrist and neck pains. If you have any of these symptoms, chances are, your suffering could be due to poor ergonomics arising from prolonged use of ICT tools. These work hazards are becoming common among computer users globally as they take advantage of ICT tools to be more efficient. And Malaysian users are not spared.
According to Multimedia University (MMU)’s senior lecturer Dr Paul Yeow, studies have shown that local knowledge and data workers are spending longer hours on their computers and smartphones, between four and eight hours per day. He says prolonged use of computers causes occupational health and safety (OHS) issues like repetitive strain injuries (RSI) such as pain on the fingers and thumbs (due to texting), carpal tunnel syndrome affecting wrists, and neck stiffness caused by fatigue from static work.
“There have also been complaints of eye pain, watery eyes and headaches due to prolonged viewing of video monitor and small mobile screens.
The trend is expected to get worse as Malaysia moves towards a knowledge economy in the near future,” he warns. Such pains can reduce productivity and increase medical and rehabilitative costs by both employers and employees.
“Workers fall sick and take medical leave, which reduces productivity, not to mention increasing medical expenses,” Yeow says.
He points out that simple, low-cost interventions can go a long way to prevent OHS problems. These include making use of an arm or wristrest.
“Manufacturers should consider smartphones according to the size of the user such as small, medium or large. Larger smartphones will have larger keypads to suit workers with larger fingers. This will reduce sore thumbs and missed presses (accidentally pressing two keys),” Yeow suggests.
Ergonomics training for workers, which include encouraging them to take many short breaks throughout the day to rest their eyes and fingers, can reduce RSI. “Human beings are not made to use computers for prolonged periods,” Yeow says.
MMU has made efforts in the area of ergonomics. It has designed an armrest that can be attached to office chairs for desktop or notebook computer users. The armrest carry both the arms and wrists and so help reduce pain in the forearms, shoulders, wrists and neck.
What’s more, the armrest does not cost much, is easy to install and effective.
“In the future, we plan to design ergonomic smartphone keypads to reduce key presses and sore thumbs,” Yeow says.
Meanwhile, University Malaysia Perlis (UniMAP)’s lecturer-cumtrainer and consultant in ergonomics Mohd Asyraf Che Doi says although awareness among Malaysian employers on ergonomic issues has increased, the precautionary measures taken are not widespread.
“The initiative provided by companies such as giving ergonomic training to workers will help in reducing the possibility of injuries.
There are still many companies, especially SMIs (small and mediumsized industries), that are unaware of the importance of ergonomics.” Mohd Asyraf adds that workers need to be taught how to identify the hazards from poor ergonomics, and both employers and employees can work together to prevent such work-related injuries.
“Many solutions can be implemented to reduce such hazards, and sometimes they require minimal cost or no cost at all. For example, workers are advised to observe good posture while working. They should take periodic breaks and stretch. They should alternate between sitting, standing and walking to minimise static posture.” Poor workstation design and arrangement also can contribute to ergonomically related health issues.
“Proper arrangement of the workstation such as the height and distance of the monitor (or display screen equipment), keyboard height and mouse location can significantly improve the posture adopted when performing a task,” Mohd Asyraf says.
Other factors to consider include adequate lighting, comfortable temperature and humidity. For research in ergonomics, UniMAP, through its School of Manufacturing Engineering, is currently studying the effects of excessive use of laptops by its students. “We aim to provide solutions to reduce ergonomicsrelated issues which can be applied by other laptop users,” Mohd Asyraf says.
It starts with good working posture
In general, computer users are exposed to three types of hazards due to poor ergonomics: eye strain (visual fatigue), workrelated musculoskeletal disorders (WMSDs) and backache. Eye strain is caused by overuse of the muscles around and within the eyes responsible for positioning and controlling the eyes’ movements.
It can be caused by inappropriate viewing height and distance, poor monitor positioning in relation to overhead lights and windows, glare, unsuitable environmental conditions (inadequate lighting, temperature and humidity), characteristics of the display (such as colour contrast, font type and font size) and extended screen work without break.
The most common WMSD is carpal tunnel syndrome (CTS). It is caused by the compression of the median nerve due to swelling and irritation of the tendon in the carpal tunnel. The common factors associated with CTS are irregular wrist posture (such as wrist flexion or extension during typing), rapid finger movement, forceful gripping and vibration.
Backache, as a result of sedentary work involving computers, is often due to poor working posture, prolonged sitting and poor workstation design. For example, a poorly designed chair that is not adjustable and without a fully supported backrest can give rise to backache.
One way of reducing health hazards due to poor ergonomics is to observe the following working postures:
- Keep your head level or slightly tilted downward.
- Sit with your shoulders relaxed, not elevated.
- Keep your elbow close to your sides and bent at about 90-degree angle, not extended out in front of your body.
- Use chair with backrest to support your lower back.
- Sit with your entire upper body upright or leaning slightly back.
- Keep your wrists straight while you work.
- Sit with your knees at same level or slightly below the level of your hip.
- Place your feet slightly out in front of your knees and make sure they are comfortably supported by floor or footrest.
Source: Mohd Asyraf Che Doi, lecturer-cum-trainer and consultant in ergonomics at Universiti Malaysia Perlis.
