Ergonomics is intended to create a safer work environment for employees who conduct repetitive movements, especially those working on a computer for long periods of time. When most people think of workplace safety, desk jobs may be the last on the list to be considered. However, prolonged, repetitive typing can pose some serious risks to the wrists, back and shoulder. Using an ergonomic keyboard and following ergonomic guidelines can help reduce the strain that is placed on the muscles and tendons.
1. Keyboard-Related Ergonomic Risks:
When typing on a keyboard for an extended period of time, several interrelated factors can cause or aggravate computer-related trauma to the neuromusculoskeletal system. If this trauma continues, the symptoms could develop into a Cumulative Trauma Disorder (CTD) such as tendonitis, tenosynovitis or epicondylitis. CTD is often caused by cutting off the supply of oxygen-enriched blood to working tissues, resulting in tissue fatigue and micro trauma.
Frequent users of keyboards are especially vulnerable to micro trauma because of repetitive typing, static muscle contractions, poor posture and contact stress. Because typing on a keyboard involve a lot of short repetitive movements, the muscles must contract rapidly. This results in less metabolic efficiency and more muscle effort. In addition, typing only includes a few muscles that are contracting constantly, which reduces the amount of blood flow to the working muscles. The posture of the body while typing can also place strain on the joints. Resting your elbows or wrists on hard surfaces, such as a wood desk, will stop blood flow and cause contact stress.
2. Ergonomic Guidelines:
The quickest way to limit these ergonomic risks is to use a good posture. When using the keyboard, sit up straight with your feet flat on the floor. Set the keyboard at a height that allows your wrists, hands and elbows to be parallel, and keep your wrists straight and flat when you type. Using an ergonomic keyboard may help keep the wrists in a neutral position, and using soft surfaces such as gel-padded wrist rests can reduce the exposure to hard surfaces.
To reduce the effects caused by repetitive typing, take frequent short breaks. If it is feasible in your workplace, rotate tasks to reduce the effects of prolonged exposure.
3. Types of Ergonomic Keyboards:
Ergonomic keyboards are designed so that your wrists can remain flat. There are three types of ergonomic keyboards currently available. Split keyboards are the most common type of ergonomic keyboard in which the keyboard is split in half and separated. Tented keyboards are also split in half, but the keys are tilted up. Sloped keyboards are designed to slant toward the monitor as opposed to traditional keyboards that slant toward the user, with the intent of reducing the amount of wrist extension by sloping the way your wrists naturally slope. When purchasing an ergonomic keyboard, try it first to make sure that your hands and wrists are in the correct ergonomic position. Make sure that the position of the keys allows you to keep your wrists flat.