Ergonomics for home computer users

Pointing you in the right direction
Pointing devices ­ especially mice ­ are another area that has focused the attention of ergonomists. With an array of different approaches to the classic ‘mouse’ shape available, these range from fixed stationary casings with moveable rollerballs to vertical ‘handshake’ models.

Tailored left and right-handed devices in various incarnations are particularly popular with gamers who, apart from looking for that extra edge, will need suitable support and comfort given the long hours, rapid keystrokes and mouse clicks synonymous with gaming.

Ergonomic mice tend to encourage better weight distribution for the hand around the device; this is to avoid putting pressure on one point of the palm. Similarly, buttons and scroll wheels are placed to avoid as little travel as possible for fingers from a comfortable, resting position.

Left and right-hand designs are, of course, optimised with a specific purpose in mind and, as a result, offer a more bespoke fit.

Bear in mind, though, that if your home PC is used by more than one person, then an ambidextrous design may be more suitable.

In a departure from the more traditional design, Vertical mice such as the range from Evoluent keep the arm in a handshake position which helps prevent the forearm from twisting against itself, something that happens when using the traditional ‘flat’ design.

Buttons are placed so the finger and thumb sit in a more natural opposable position and are activated more in a pinch rather than push motion. Again, where possible see what suits you best and try before you buy.

Running around
With the popularity of notebooks continuing to grow, so has the demand for separate mice to use with them. Typically smaller, battery-powered and wireless, they may not adhere to some ergonomic design elements that feature on their bigger desktop counterparts, but are better to use over cumbersome trackpads.

A 2002 study showed that when two groups of notebook users (one using a mouse, one the built-in trackpad) were compared, the former reported lower instances of pain, so it may be worth considering in such an investment if your main home computer is a notebook.

It is also worth remembering to make the most of your hardware’s ability to program hotkeys and shortcuts. This will help you reduce the amount of button pressing when undertaking a repetitive action or task.

Are you sitting comfortably?
Although you’re spoilt for choice with the amount of cheap, ergonomic peripherals available, it will mean little if you sit on something such as a kitchen chair when using your home PC.

Proper support for your spine is essential to prevent back injury, and there are a range of specialist manufacturers online if you would prefer not to have something too office-like in your home.

Key things to look out for include full lumbar support. While high-backed chairs are helpful, they also need to be wide enough to take weight off the lower spine.

Manufacturers such as Herman Miller produce the recognisable Aeron range which, although eye-wateringly expensive (starting at several hundred pounds for a custom-built chair) gives a good indication of the design qualities and adjustable features to look for in other makes, if your budget won’t stretch that far.

Your chair should also promote the natural curve in your spine, so it is crucial that, although supportive, the chair is also adjustable and not only in height.

Your feet should rest flat on the floor, while foot rests can also help prevent crossed legs, or dangling feet depending on your height. Being able to adjust the tilt of the chair is also important as is the ability to maintain good overall posture and adjustable armrests help allow shoulders to relax comfortably.

While we will only briefly touch upon it, consider how well lit the room is when you are using your PC. Sitting in a darkened room with your monitor as the only light source will potentially lead to headaches and eye strain. Modern high-contrast LCD screens can make the problem worse as they’re often designed to impress when playing movies rather than when fighting Outlook or Excel.

And while the flicker of the CRT monitor has generally been consigned to history, the screens from many notebooks now feature such glossy finishes that you will end up squinting back at your own reflection whenever the sun comes out.

So choose your sitting location with care to try and avoid such reflections.

One final point; the next time you are watching your favourite film or programme on your 24in monitor, ask yourself if you would only sit an arm’s length away from the screen if it was on a normal TV?

Working from home? What the law requires
Under EU Directive 90/270/EEC employers are legally obliged to assess workstations in order to prevent conditions such as RSI and various musculoskeletal disorders such as backache and upper-body pain.

While according to the Health and Safety Executive, The Health and Safety Work Act 1974 (HWSA) states that employers have a duty to protect the health, safety and welfare of their employees, including home workers.

If you use a PC at home for work then the Health and Safety Display Screen Equipment Regulations 1992 (amended 2002) applies to you. Your employer is obliged to ensure that any display screen equipment is safe and does not affect your health.

That means an adjustable display is a must so there is no screen flicker or glare. There must also be enough room for a VDU to be placed so that it can viewed without needing any awkward movements. You are also entitled to request a free eye test from your employer.

Peripherals such as keyboards must have enough space on the desk so they can be used in comfort, while chairs must also be height adjustable so that you remain in a comfortable position. The HSE provides guidance for working at home.

Get kids into good habits
Children spend an average of 15,000 hours sitting at a desk during their time at school, yet these days chances are the first thing they do when they get home, is boot up the family PC or console to socialise, play games or study for homework.

Tim Hutchful of the British Chiropractic Association (BCA) says children are particularly at risk from injury as their bones are soft and still developing.

As a result, the BCA recommends that kids don’t spend any longer than 40 minutes in front of a PC at any one time. A good chair that supports the spine is also essential.

A BCA study found that, on average, 11-year-olds spend a day and a half each week watching TV and using the family PC. Apart from this finding highlighting the more sedentary lifestyle children experience today, it is also worth considering if the tools they use (such as a mouse and keyboard) are suitable, given that these peripherals are designed with adults in mind rather than those with smaller hands.

Of the more child-friendly devices available it’s worth trying US manufacturer A4 Tech, which produces a range of two-thirds sized mice and keyboards with angled, smaller keys.

Notebooks such as the Zoostorm Fizzbook Spin, meanwhile, are also aimed specifically at kids, featuring touchable swivel screens with smaller keys.