Apple : Tutorial: Computer ergonomics: how to set up your PC or Mac the right way

Tutorial: Computer ergonomics: how to set up your PC or Mac the right way

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Like many other computer users, you have probably thought, heard or even uttered these words: "I have naturally horrible posture," "I've always slouched," "It's how I'm used to working," "It's normal to hold tension in my shoulders." You're not alone.

However, many of our bad computer habits didn't happen on purpose. They are the results of repeatedly having to accommodate ill-fitting work environments. We are good at adapting ourselves to fit things that weren't built to fit us, but slouching, bending, reaching and leaning for hours on end will take its toll.

The key is making the world fit you; this is otherwise known as 'ergonomics'. You probably know some ergonomic basics, which we will review in the desktop section, but what do you do when your equipment doesn't accommodate those things? The world is designed from a one-size-fits-most approach, which means the moment you sit down, you are probably already compromising your body to accommodate your environment.

For instance, the typical desk height is 74cm, but an average well-seated person should have their keyboard about 66-69cm up. Sitting at a desk that is too tall begins the descent into awkward postures. Wrists hit desk edges, so keyboards get pushed back. Arms extend forward, so monitors get pushed back. Eyes want to see screens, so forearms are leaned on. Shoulders creep up towards ears and static postures reign supreme.

Before you know it, you've got a burning sensation between your shoulder blades and at the base of your neck. This is Repetitive Strain. More than four hours a day at an unadjusted computer workstation is high risk for a Repetitive Strain Injury (RSI). And we're not even talking about laptops yet. RSIs develop over days, weeks, months or even years from repetitive microtraumas that accumulate until we reach a state of actual injury.

Preventing the injury is preferable to treating one, and it's never too late to improve your ergonomics, especially if you're already noticing some of the symptoms. Manipulate your environment to fit you - your stature, your work, your process and your needs. Your body is worth it.

Desktop machines

Mouse right or left

Using the mouse on the right side of a standard keyboard can bring on shoulder, elbow, wrist and hand injuries. This is because of the numeric keypad.

Centre yourself on your keyboard (belly-button dividing the letters 'G' and 'H'). The extra 15cm reach over the number pad makes it tricky to use your mouse on the right without an increased risk of injury. The best option is to use the mouse on the left side with your left hand, and/or get a keyboard without the attached number pad and switch back and forth between right and left-sided mouse use, especially if you're right-handed.

You can always add a separate external number pad, but move it out of the way when doing mouse-intensive tasks.

The art of sitting well

Sit up on your sitting bones, not back on your tailbone. Move to the back of your chair. The seat pan should not touch your calf (allow a 2.5–7.5cm gap). Adjust the height to plant your feet on the floor with knees at or slightly below your hips. Your lower back (lumbar) should be supported, but not pushed.

From the side, your ear, shoulder, elbow and hip should be aligned. With elbows under shoulders, wrists not higher than elbows, fingers not higher than wrists, turn and face your desk. Now you can see what needs to change to fit you.

Keyboard positions

If you can't raise your chair or lower your desk enough, consider an adjustable under-desk keyboard tray to hold your keyboard and mouse at exactly the right height. If it adjusts low enough, you may even be able to lower your chair and get your feet on the ground!

Laptop on a desk

Can you stand it?

Who said you have to sit at your desk? Standing desks are another option, but make sure they are set up correctly. The distance between your eye and elbow still needs to be the same as if you were sitting, and you need to be aware of hunching and leaning, locking your knees, and aching backs and feet.

The ideal desk height is about 2.5-5cm below your elbow (which should be hanging directly below your shoulder). Make sure you plug in an external keyboard and mouse and raise your laptop screen. Anti-fatigue mats help feet, knees and lower back.

Ergonomics on the move

Laptop desk

If you can find a table, use it. Ideally, you should travel with a laptop stand, external keyboard and mouse.

Table too high in the café? Bucket seat has your hips below your knees? Since your laptop isn't in there anymore, sit on your bag to raise both your elbows and your hips. Roll up your coat for lumbar support.

Ergonomic myths explained!

If it says 'ergonomic', it must be good

The truth is there is no particular standard that dictates what a product needs to do for it to be deemed 'ergonomic'. What is ergonomic for one person may not neccesariy be ergonomic for you. One size does not fit all. A big rule to follow: If it hurts, don't do it.

Verdict: FALSE

Exercise balls are better than chairs

Maybe… for about 15 minutes. However, lower back support is more important than working out your core all day. When your core gets tired, you'll need lower back support to prevent the inevitable slouch that happens on a ball when you're done 'exercising'.

Verdict: FALSE

My monitor should be at arm's length

The length of your arm does not necessarily dictate the screen-viewing distance your eyes find most comfortable. If you are leaning forward to view your screen, move it closer. If it's too bright to keep it there, adjust the brightness and the contrast.

Verdict: FALSE

'Blind' touch typing is a neck-saver

Just the mere act of looking down to place your hands upon the keys can quickly add up to hundreds of weight-lifting reps per hour of your 15lb head. Learning to type while keeping your eyes ahead can prevent that all-too-distracting neck pain.

Verdict: TRUE

Laptops on lap tops

The biggest loser

The laptop is small. You are not. When you use the laptop as-is, you shrink (slouch) yourself to fit the 20.5cm space between the keys and the top of the screen. That's more than a foot of compromise and it's mostly from your spine. Limit as-is laptop use to less than two total hours a day.

The best apps and kit for Macs

Best ergo-ware

Goldtouch GO! Travel Keyboard - £120

Travel keyboard

A short, slim keyboard with no number pad. It has an adjustable split to address ulnar wrist deviation (pain on the little-finger side of wrist) and dual Mac and PC layouts. The Bluetooth Go! is currently only for handheld devices.

Best laptop stand

Several on Amazon - £30

Carry out a quick Amazon search for laptop or notebook stand or riser and you should find plenty of portable and non-portable solutions for laptop stands.

Best software for breaks

Several available - Free

Track the distance your mouse travels, as well as your keystrokes. Schedule breaks and stretches. All of these are free to try: Time Out by dejal; MacBreakZ ($9.95/£6.50); RSI Guard ($65/£41.50) If you like reminders, break software might be your thing.

Best cross-platform software

Synergy - Free

Want to see all your machines on separate displays at the same time but stay with one keyboard and one pointing device? Try Synergy. It's even better than a 'keyboard, video and mouse' (KVM) switch. Plus, it's free.

Best typing tutorial

Mavis Beacon - £20

Mavis Beacon stands the test of time for finger placement, drills and games. For fun and speed practice, check out Typing Maniac on Facebook.

Mac accessibility tips

Accessibility

Lots of Mac users forget to check out their machine's accessibility features (aka: Universal Access) unless they feel it is a need, but Apple's assistive technology is always worth exploring. Basic accessibility features include:

MouseKeys: Uses a numeric keypad to move and click your mouse.

Speed up your trackpad: Work quicker.

Ignore trackpad input: Use your laptop keyboard without accidentally moving your cursor.

Inkwell: Recognises most stylus devices and transcribes your handwriting into typed text with some accuracy.

Ergonomic favourites include:

Enable touchpad drag lock: This means no more clicking the trackpad with your thumb and trying to drag an item, just double tap and drag (and it works in the scroll bar area, too).

Change your modifier keys: If you're using a non-Apple keyboard (which obviously don't have many Apple keyboard options), you can remap your Command key back next to your space bar where you're used to having it. You can also turn Caps Lock into something else so you don't accidentally yell at people when you email them…

Apple's ergonomic report card

iMac screen and thunderbolt display

iMac

Annoyingly shiny screens reflect the world behind you and can also invite eye and neck strain. You'll be hard-pressed to find a good spot to set your monitor without fighting glare. Fixed heights also increase risk for neck, upper back and eye strain. Monitor risers are visually off-putting, but stylish monitor arms aren't cheap, plus you have to purchase a special Apple VESA mount adaptor.

Score: C-

Magic trackpad

A large touch surface with smooth gestures are great when used well, but with nowhere to rest your hand, many trackpad users end up planting and extending their wrists. The best way to use the trackpad is with larger (shoulder/arm) movements, and when you're tired, switch to a mouse. Be sure to enable tap-to-click!

Score: B

Software

Apple has always received admiration where accessibility is concerned. Gestures, when used well, are a great alternative to the typical static mouse grip, and the built-in speech recognition is great. Easily customised modifier keys make using non-Apple keyboards simple, which comes in handy when you want something other than a straight keyboard.

Score: A

Magic mouse

Magic mouse

By default, most people use a mouse the wrong way: plant wrist, pinch mouse, and pivot. Taller mice increase the risk of wrist and forearm injury. The slim Magic Mouse reduces some wrist extension, but the gesture features (especially scrolling) can encourage 'clawing' for those still gripping the mouse. Rest the middle of your palm on top of the mouse. Start the mouse movement from a larger group of muscles (shoulder/arm). Avoid scroll.

Score: B

Laptops

Laptops used on their own are, ergonomically speaking, horrible. Neck, upper back, traps, and mid/lower back are all high-risk spots when using a laptop. That said, the generous trackpad is nice, as is the tapered front edge of the MacBook Air and Retina MacBook Pro. Definitely consider the anti-glare screen option, since your vision is one of the first things compromised if you're protecting your spine.

Score: B

Keyboards

The soft-touch, low-profile keys are nice, but the external keyboards all have a fixed positive tilt (sloping upwards from the user), which encourages wrist extension (fingers higher than wrists). Wrist extension is one of the bigger causes of injury. Keyboards without numeric keypads are better if you mouse on the right. Apple abruptly discontinued its short wired keyboard, and with many tech companies going with open-space offices, high reports of Bluetooth pairing problems have eliminated a convenient Apple keyboard solution for right-hand mouse users.

Score: B

Overall: Above average (but only just). Choosing form over function is the suspected culprit. Adding more adjustability and getting rid of the high-shine displays would give Apple the ergonomic edge one expects from such accessibility pioneers.

Score: B

Yahuui Blog

Saturday, May 4, 2013