In 1993, in an attempt to resolve the ergonomic problems with standard keyboards, Apple introduced their pricey ($219) Apple Adjustable Keyboard into the ergonomic products market. It was designed to solve repetitive motion injuries that resulted in carpal tunnel syndrome after several computer keyboard manufacturers were sued for poor design. It included contoured plastic wrist rests and was hinged at the top which allowed the user to adjust the angle between the right and left sides of the keyboard. As with many new innovations designed to improve and correct ergonomic deficiencies, most computer users don’t take advantage of these devices until it’s too late.

Since then, the occurrence of work-related injuries due to high computer usage in conjunction with awkward posture, repetition, forceful exertion and contact stress continues to create physical risk for computer users. These risks include muscular discomfort, eye fatigue, stress, radiation, photosensitive epilepsy and skin rashes. (In fact, because of this, I may not be able to finish this article by deadline… sorry David!)

Since 2002, Apple has published a Guide to Ergonomics detailing how to set up an ergonomically correct computing environment and how to use your computing devices safely. The following outlines their suggestions:

Keep moving

• Wherever you are, remember to readjust often, so that you stay comfortable.

• Keep your head and neck centered and in a neutral position. You might need to raise your device, so that you don’t look too far down.

• Try not to rotate or twist. If you need to look down to see what you’re doing, try to change position every so often.

• Keep your shoulders relaxed, not elevated.

• Remember to check the posture of your spine and lower back to maintain a neutral position. 

• When you use headphones, adjust them so that they remain comfortable to wear.   

Modify your body mechanics

• When you set up your space, check the lighting, noise level, and your body’s alignment.

• Sit tall directly in front of your computer display.

• Type using light strokes.

• If you are able, switch hands when using the mouse

• Switch between tasks that use different motions

• Break work into smaller segments

• Rest your wrists during breaks

Take a break

• To avoid computer related stress injuries, move around every 7 minutes.

• Take a 30 second break every 10 minutes.

• Take a 5 minute break every 60 minutes.

• Change tasks about every hour.

• Every 20 minutes, look 20 feet away for 20 seconds to refocus your eyes. You can also relax your eyes by looking at a distant object or closing your eyes for a brief period.

• Switch hands or change your grip on your device.

Change your screen’s height

• Raise or lower your screen, so that the area you’re looking at aligns with your brow or slightly below it. 

• If your screen is too low, raise it with a stand.

Adjust your screen’s distance

• Move your screen a comfortable distance away from your eyes, between 20-30 inches.

• Adjust the screen’s angle to be comfortable for you.

Center your screen

• If you use one device or display, center it in front of your body.

• If you use multiple screens and spend more time with one, center your main display.

• If you use them equally, center them together.

Check your seat

• Try to keep your hips and knees level and your thighs parallel to the ground. Your back and thighs should create an angle between 90°-110°. 

• Avoid sitting on your chair’s edge for a long time, as it can strain your back. 

• Support your feet on the floor or with a footrest to alleviate pressure on the back of your thighs.

• To support your lower back when you sit, sit all the way back in the seat. 

• Maintain a comfortable, neutral lumbar spine position and avoid slouching.

• If you round your lower back or don’t support it properly, you might fatigue and strain your muscles.

Adjust how you stand

• When you stand, you should wear supportive shoes and bend your knees slightly to avoid locking them.

• Keep your feet at least shoulder-width apart to evenly support your weight.

Support your forearms

• Find a neutral position with your forearms parallel to the surface that you’re working on with your hands and wrists straight.

• When you can, try to support your forearms with armrests or a nearby surface.

• To find a comfortable, neutral position, change the height of your chair, work surface, or footrest.

Relax your shoulders and arms

• Let your arms rest naturally and keep your elbows close to your sides.

• Relax your shoulders, so your arms can move freely.

Think about the volume

• Be aware of your surroundings. 

• Avoid turning the volume up to block noise around you.

• Check the volume levels on your headsets or speakers, and choose an appropriate one for you or set a limit.

Keep track of time

• Track how long you listen to audio at high volume.

• Lower the volume whenever you can. 

Adjust your settings

• Accessibility settings let you customize audio playback.

• Learn about accessibility features located in System Preferences. 

Refocus your eyes

• To give your eyes a break, look 20 feet away for 20 seconds every 20 minutes. 

• You can also look at a distant object or close your eyes for a brief period.

• Adjust screen brightness.

• To make your eyes more comfortable, change your display’s brightness to match the lighting around you.

• Go to System Preferences and turn on Night Shift in the Displays tab (it changes blue light to amber light which is better at nighttime).

Reduce glare

• To reduce glare on your screen, adjust its position away from windows or task lights.

• Change the lighting around you with blinds, shades, or different lighting fixtures.

• Wear “blue blocker” eyewear to block blue light exposure which can increase the risk of macular degeneration.

Your iPhone or iPad may be causing you pain

Smartphone users (virtually everyone these days) are susceptible to conditions such as Lateral epicondylitis (Cellphone Elbow) or De Quervain’s tenosynovitis that produce the following symptoms: 

• Pain or tenderness in the outer part of your elbow.

• Discomfort in your outer elbow when gripping something with your hand.

• Difficulty keeping your arm straight.

• Outer elbow twitches when you keep your arm still.

• Weak grip strength.

• Pain or swelling near the base of your thumb.

• Difficulty moving your thumb or wrist when grasping or pinching an object.

In addition, smartphone and tablet users tend to bend their necks 15-25 degrees more while using a tablet than if they were using a desktop or laptop which can contribute to neck and shoulder pain. 

So what can you do to help alleviate these conditions and symptoms? 

• Hold or position your mobile device at eye level.

• Alternate between thumb and fingers to type (helps with De Quervain tenosynovitis).

• Keep wrists as relaxed as possible.

• Adjust the device settings (brightness, bold text, turn on Night Shift).

• Use digital assistants (Siri, Alexa, Google or Cortana) to type what you speak.

• Use ergonomic accessories (keyboards and folding case stands).

• Take frequent breaks, stretch often and decrease the amount of time spent on your devices.

There’s one more option… read more magazines, books and newspapers!