Faculty writing projects can wear a body down!
For faculty members, writing projects mean long, grueling hours at the keyboard.
Those hours can take a toll on the body, leading to decreased energy, eyestrain, carpal tunnel syndrome, or back and neck pain. Over time, prolonged sitting can increase risk of cardiovascular disease and cancer.
For strategies to stave off the worst effects of such intense work, the Center for Faculty Development turned to Martha Walker, associate professor of physical therapy at ODU. Here are her recommendations:
Make the workstation fit you
You can't change your height or leg length, so adjust the chair and desk until they are right for you. You may need to use furniture raisers or two-by-fours underneath your desk if you are tall. You may need to add a footrest under the desk or place a cushion behind your back if you are not tall. The idea is to manipulate the workstation until you achieve the following:
Keyboard about at elbow height so you can relax your shoulders and type with your wrists fairly straight.
Computer monitor directly in front of you so that your eyes are about level with the upper third of the screen. Note that a laptop monitor will be too low if the keyboard is at elbow height.
If you are in a chair, the seat should be deep enough that you can fit two to three fingers between the back of your knee and the edge of the seat - no more, no less. Feet are supported either on the floor or on a footrest and your knees fit under the desk.
Keep glare off the computer screen
Glare can make you squint and hunch forward toward the monitor, resulting in eyestrain. To combat eyestrain - and the headaches that can ensue - try these strategies:
Put lighting beside the computer screen rather than behind it.
Use desk lamps if overhead lighting causes a glare on the screen.
Position computer so that it is 90 degrees from the window, so outside light doesn't bounce off the screen, and so you aren't looking at the screen with outside light just behind.
If you can't control the computer's position in front of a window, use blinds or curtains to decrease glare. Or invest in an anti-glare screen for the computer.
If you wear glasses, you may want to invest in a pair designed for focusing on the computer screen.
Movement is good: Stasis is bad
Let's say you have made adjustments and you now have a glare-free workstation that fits you pretty well. Even the best static position is not good for hours on end. Here are some movements you could do to get the blood flowing through your muscles and to your brain:
Walk around for 5 minutes or just step side to side in front of the computer screen.
Raise up on your toes 10 times slowly.
Lift your arms and inhale; lower your arms and exhale; repeat five times.
Sit or stand tall, rib cage up, and contract your abs and glutes for 5 seconds. Relax; repeat five times.
At the Center for Faculty Development, we hope these workstation tips help you improve your overall well-being.
