Technology certainly has its benefits, and it gives freelance writers more opportunity and better efficiency. Clients can be found all over the world. Communication is easy and convenient with email. The Internet is great for finding the latest research. Parents can stay home with their kids and work without commuting.

Unfortunately, with the benefits there comes a price. That price is aches and pains. You may suffer with sore hands, back, neck, shoulders, and even knees. You may take more aspirin than you would like, or even spend money on new office furniture in an attempt to soothe your aches. However, many factors may contribute to the pain, including poor posture, poor ergonomics, and/or remaining sedentary. Repetitive tasks are one of the more popular things that can cause some work-related injuries. This risk of injury is reduced by ergonomics.

What is ergonomics?

According to an article in IFMA Journal, ergonomics matches the task, tool and environment to fit the needs of people. It is a goal is to better fit the worker and environment to achieve a healthy and productive workplace. There needs to be a certainty with the design of office furniture specific to the person and their capabilities.

Example of poor ergonomics –

According to Mary Ellen Modica, PT, MHS, a Physical Therapist for 22 years who Specializes in treating orthopedic patients and workers injured on the job:

A computer workstation for a short person would not be set up the same as a station for someone 6 ft. tall. The short person would be looking up and elevating their shoulders and flexing wrists to adapt. The tall person in a "short persons" workstation would be flexing there neck, rounding their shoulders. As you see, posture is poor in either scenario.

Injuries from Poor Ergonomics

The most common injuries are known as cumulative trauma disorders (CTDS) or repetitive strain injuries (RSIs). They occur when the worker makes repeated movements. It involves damage to the tendons, tendon sheaths or nerves of the hands, wrists, elbows, shoulders, neck and/or back. The most common disorders include carpal tunnel syndrome, tendonitis and tenosynovitis. The cause is force, repetition and posture. The most common ailments for computer users are low back pain, eye fatigue and muscle soreness.

The Occupational Safety and Health Administration (OSHA) lists ergonomics as a key factor in preventing these injuries in the workplace.

Proper Posture

American Society of Hand Therapists (ASHT) member, Susan Johnson Melat's. Susan is a Certified Hand Therapist (CHT) as well as an Occupational Therapist (OTR) and Certified Vocational Evaluator (CVE). These are some of Susan’s tips to adjust your working area for better health:

When working on a computer more than 2 hours per day follow these guidelines to stay healthy:

1. Keep the keyboard and mouse at the same level and at elbow height.
2. Adjust your chair height first to allow your feet to be flat on the floor, lumbar support in low back, armrests supporting arms, pan seat tilted forward and ear in line with shoulder and hip.
3. Now adjust your keyboard tray to elbow height. If on fixed surface, raise or lower chair to get the keyboard and mouse at elbow height.
4. Position monitor so the top of the screen is at eye level. A little lower if bifocal user.
5. Place documents on document holder next to monitor and same height.
6. Place phone to non-dominant side. Headset if on phone more than 2 hours per day.
7. Do not reach for mouse or input device. Elbows should be at a 90 degree angle. Keep wrists straight.

Extra Tips for Creating a Healthy Workspace:

From Mary Ellen Modica, PT, MHS, and a Physical Therapist for 22 years:

The workstation must be customized for the individual. The chair should be adjustable with 5 casters, upholstery and a water fall edge so there is no leg pressure. It should be adjustable for height and seat angle. The chair is adjusted so that the elbows are flexed to 90° and the wrists are in neutral. Wrists should rest on a keyboard wrist rest and a mouse pad should be used to decrease any pressure on the wrists. The top of the monitor should be at eye level. There are risers available at office supply stores, but the hard drive or even telephone books can be used to achieve the correct height. Feet should rest on the floor. If this is not possible after adjusting the chair, a footrest can be used.

The OSHA website has some helpful information and advice at the following link: http://www.osha.gov/SLTC/etools/computerworkstations/index.html

Take Breaks!

You should be taking frequent breaks throughout your day. If you work an eight hour shift with one lunch break, you should also take at least two extra five to ten minute breaks to stretch.

Neck: bend your neck to the side to relieve shoulder pressure and neck pressure.

Wrists: Flex and extend your wrists and hands with gentle pressure to help relieve wrist strain.

Fingers: Open your fingers as wide as you can and hold for five seconds. Then make fists and tighten as hard as you can. Hold for five seconds.

Eyes: Blink your eyes. Close them for a minute or so. Computer screens can strain your eyes.

Body: Get up and walk around! Stretch your arms up as high as you can, like you would upon wakening. Do some stretches that make you feel better.

Breath: Take a breather. When we work on computers, we tend to breath short breaths. Take a few minutes to take long, slow, relaxing deep breaths. This can help rejuvenate you and your body will certainly appreciate it.

Note: If you are experienced any long-term pain, strain, or soreness, you should see your medical professional or physical therapist as soon as possible.

The National Institutes of Health (NIH) recommends the following stretches for people who work on computer workstations:

http://www.nih.gov/od/ors/ds/ergonomics/exercises.html

There are many ways to stay healthy while working on a computer for long periods of time. Ergonomics and taking breaks will help reduce your chances of getting carpal tunnel syndrome, tendonitis and tenosynovitis, as well as damage to your tendons, tendon sheaths or nerves of the hands, wrists, elbows, shoulders, neck and/or back