Musculoskeletal disorders (MSDs) are common and costly workplace injuries that affect muscles, nerves, tendons and joints. Examples include carpal tunnel syndrome and lower back pain. MSDs can be prevented by maintaining neutral postures through properly adjusting workstations and equipment to fit each individual. This involves keeping the wrists straight, elbows bent at 90 degrees, monitor at eye level, and using chairs, keyboards and mice in ways that avoid extreme motions or positions. Taking frequent breaks and varying tasks can also help reduce injury risk.

1. Computer Comfort

2. Work-Related MSDs

3. Work-Related MSDs
Musculoskeletal disorders, or MSDs,
are the most common and expensive
workplace injuries.

4. Work-Related MSDs
MSDs are injuries of the muscles,
nerves, tendons, ligaments, joints,
cartilage and spinal disks.

5. Work-Related MSDs
• Carpal Tunnel Syndrome
• Tendinitis
• Sciatica
• Herniated Disk
• Lower Back Pain

6. Work-Related MSDs
MSDs are preventable.

7. Understanding Neutral Postures

8. Neutral Postures
Ergonomics is the science of fitting the
job to the worker.

9. Neutral Postures
Since everyone is different, tools and
work areas need to be adjusted to fit
each individual.

10. Neutral Postures
Good posture incorporates proper
alignment of the bones, balanced use of
the muscles and ease of movement.

11. Neutral Postures
Neutral postures give us more
strength and endurance.

12. Neutral Postures
To minimize risk of developing MSDs,
maintain neutral posture and avoid
extreme postures.

13. Neutral Postures
Fit your tools and workplace to
your body size.

14. Cumulative Trauma Disorders

15. Carpal Tunnel Syndrome
Carpal tunnel syndrome is the most
widely known form of cumulative
trauma disorder.

16. Carpal Tunnel Syndrome
The carpal tunnel is the opening in the
hand between the transverse carpal
ligament and the wrist bones.

17. Carpal Tunnel Syndrome
Potential causes are repetitive motion,
such as typing, or poor positioning of
wrist while working.

18. Carpal Tunnel Syndrome
Symptoms include pain or numbness
in the hand, sometimes progressing to
the shoulder or even neck.

19. Carpal Tunnel Syndrome
Can result in permanent weakness in
the hand and muscular atrophy.

20. Spine and Back Injuries
Result from sitting for long periods.

21. Spine and Back Injuries
Result from poor posture and incorrect
seating at the computer.

22. Spine and Back Injuries
Use your chair correctly, move
your body and ergonomically
position all equipment.

23. Customizing Your Workstation

24. Workstation
• Support feet
• Keep hips higher than knees
• Bend elbows

25. Workstation
• Don’t reach out
• Keep print at eye level
• Keep eyes straight ahead
• Don’t tip or lift chin

26. Workstation
Place your keyboard with upper arms
relaxed, and bend elbows at 90 degrees.

27. Workstation
Adjust the height of desk or keyboard
tray and use a footrest.

28. Workstation
Top of monitor should be eye level.

29. Workstation
Eye to monitor should be arm’s
length – 16 to 32 inches.

30. Workstation
Copyholder should be at arm’s length.

31. Workstation
Lights shouldn’t be so bright that they
compete with monitor.

32. Workstation
To eliminate glare, place the monitor
90 degrees from the window and
adjust the blinds.

33. Workstation
Shine task lights on documents,
not the screen.

34. Workstation
Use low-wattage bulb.

35. Adjusting Your Chair

36. Chair
When your chair is properly
adjusted, your muscles and
ligaments properly support the
alignment of your spine and body.

37. Chair
Vary chair angles and sitting postures
throughout the day.

38. Chair
Support feet on the floor and find the
lever that controls the chair height.

39. Chair
Adjust the chair so your hips are
higher than your knees.

40. Chair
Match height of backrest so curve
matches your back.

41. Chair
Armrests should barely touch arms.

42. Chair
Experiment with different angles on
backrest and seat pan.

43. Chair
Every couple of hours, move the
chair a few degrees forward and
then a few back.

44. Chair
Getting up from your chair frequently
to stand and stretch can also be helpful.

45. Using Keyboard and Mouse

46. Keyboard and Mouse
Proper keyboard and mouse
techniques will soothe your muscles,
tendons and joints.

47. Keyboard
Keep your wrists straight and flatten
the back legs on the keyboard.

48. Keyboard
Your wrists should hover or float
above the wristrest and armrests when
you’re keying.

49. Keyboard
Use the rest only when you pause in
your work.

50. Keyboard
Practice a very light keystroke with
your curved, relaxed fingers moving
fluidly over the keys.

51. Keyboard
Take care not to overreach and
overstretch your fingers.

52. Mouse
Position the mouse at the same height
and distance as the keyboard.

53. Mouse
Move the mouse with shoulder
motions – not wrist deviations.

54. Mouse
Don’t squeeze the mouse; hold it very
lightly and relax any unnecessary
tension in the fingers.

55. Mouse
Clean the mouse ball every so often.

56. Tips and Techniques

57. Tips and Techniques
Take frequent mini-breaks.

58. Tips and Techniques
Learn to listen to your body.

59. Tips and Techniques
Focus on a distant object every
20 to 30 minutes.

60. Tips and Techniques
Stand and stretch frequently.

61. Tips and Techniques
Stand with both feet firmly and
evenly planted on the ground.

62. Tips and Techniques
Vary tasks as much as possible
throughout the day.

63. Tips and Techniques
Use a phone book to raise monitor
to correct height.

64. Tips and Techniques
Use eraser to raise front
edge of keyboard.

65. Tips and Techniques
Support feet on a 3-inch binder.

66. Tips and Techniques
Use cardboard to make a monitor
hood to prevent glare on screen.

67. Computer Comfort