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Ergonomics | 161
Avoiding RSI
Recent literature suggests that there may be a relationship
between injury to soft tissues, especially in the hands and
arms, and the prolonged use of keyboards or other equip-
ment requiring repeated motion of the hands and forearms.
Literature also suggests that there are many other risk
factors that may increase the chances of such soft-tissue
injury. You can minimize the risk of suffering from RSI by
following the guidelines detailed in this chapter.
Setting up your working environment
You must have enough space to move around and vary your
position. To avoid eye strain, the ceiling, walls, and floors
should have a medium level of reflectance (approximately
75 percent of ceiling reflectance, 40 percent of wall reflec-
tance, and 30 percent of floor reflectance). Try to avoid
excessive contrast between the screen and its surround-
ings. The work environment should be as quiet and distrac-
tion-free as possible, with background noise below 58dBA.
Where possible, relative air humidity should be in the
range of 40 to 60 percent. Recommended room temperature
is 19 to 23ºC (66 to 73ºF). If possible, adjust the tempera-
ture to a comfortable level. The workplace should be well
ventilated.
Pay attention to your posture; relax your shoulders and
keep your wrists straight. This is easier when your key-
board can be positioned right under your hands while
bending your elbows at 90º. Pull your chin in to look down,
and try to lean back in the chair. The backrest should
support you in the hollow of your back.