Whether using a notebook, gaming console, tablet, or phone, there are risks and benefits. Choose mobile devices that are suited to your tasks and environment, then focus on using them as ergonomically as possible:
1. Maintain proper posture to reduce strain on the neck and back:
- Keep your upper body posture neutral and well supported.
- Keep your neck straight, your shoulders relaxed, and your arms positioned near your sides.
- Hold your device higher to allow for a more neutral posture.
- Avoid looking down. If your device is below eye level, look down with your eyes rather than your neck.
2. Use Alternating Fingers: The thumbs often bear the brunt of the force from excessive texting. When possible, use alternating fingers to swipe, scroll, and type.
3. Keep Your Wrists Neutral: Minimize the strain on your wrists, fingers, and thumbs by using a neutral grip when holding your device. A neutral grip is achieved when the wrist is relatively straight (or bent backwards slightly) and not bent in any other direction.
4. Use Pop Sockets: Tight, sustained grip has been implicated in many repetitive strain injuries of the hand and wrist. Use a pop socket, strap, or other attachment to allow for a more relaxed grip on your phone.
5. Use Headphones or Speaker: Holding your phone up with one arm or cradling it between your shoulder and ear can strain the neck and shoulder. Use headphones or speakerphone, especially for prolonged calls. Use headphones instead of earbuds – earbuds are not as good at blocking ambient sounds so users tend to listen at a higher volume, which can damage hearing.
6. Move around: Tablets, phones, and notebooks are inherently portable devices. Take frequent breaks to stretch, move around, and get blood flowing.
Understanding office ergonomics and arranging your workspace appropriately is equally important. For more information on office ergonomics visit: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
By following these guidelines and reporting any safety concerns, we can work together to create a safe and healthy environment for everyone at CSB+SJU and OSB.
If you observe a safety hazard, please don’t hesitate to report it to the Safety Committee.