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Ergonomics

Derek Rayside

Software Engineering�University of Waterloo

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Strategies to Avoid RSI (Repetitive Strain Injury)

  1. Reduce Repetition (Breaks + Multiple work positions)
  2. Increase Tolerance for Repetition (Exercise + Stretching)
  3. Make Repetition More Comfortable (Ergonomics)

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Reduce Repetition

  • Switch screens
    • Watch lectures on TV or projector
    • Read on e-ink tablet (e.g., Boox, Remarkable, etc)
  • Switch mouse/pointing hand
  • Walk around while you listen/talk
    • For meetings/lectures that require less intense visual contact
  • Height-adjustable desk
    • Or two desks: high + low
    • Possible to do this inexpensively
  • Set a timer: get up, stretch, look out the window, go for a walk, etc.

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Increase Tolerance for Repetition

Stretching + Exercise

SE 101

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Improve Comfort (Ergonomics)

  • Alignment of body and workspace
    • Adjust workspace!
  • Get screen up at eye height
  • Keep keyboard down at hand height
  • Laptop major alignment problem
    • Keyboard and Screen too close together
    • Get an external monitor or keyboard, to create space between them
    • Derek uses an external keyboard
    • Stephanie (Derek’s spouse) uses laptop keyboard with an external monitor

#1 Issue for most students. See articles on next slide.

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Good Ergonomics Articles

Especially this first one.

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Minor Adjustments can Make a Big Difference

  • Listen to your body! Experiment!
  • Footrests
  • Hockey pucks to raise furniture
  • Books under monitors
  • Lumbar support
    • Lumbar = lower back region
    • Use a rolled-up t-shirt, pillow, etc
  • Memory foam cushions for chairs

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Chairs

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Derek’s Pandemic

Desk

Previously did not have any desk at home (highrise apartment, limited space).

This desk is:

  • Adjustable / Configurable
  • Portable
  • Inexpensive ~$125
  • Compatible with many chairs
  • Ergonomic: gets laptop screen up to proper height for eyes (use with an external keyboard)�

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Mobile Desk

+ Couch

  • Screen at eye height
  • Keyboard at hand height
  • Gooseneck holder for phone, �So phone can be used for video

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Mobile Desk

  • Zero-G Chair

Reduces back strain�Screen at eye height�Keyboard at hand height

Chair is < $100

You can also use this chair�with a cheap lap desk�and your laptop.

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Derek’s Keyboard + Trackball

  • Kinesis keyboard
  • Kensington trackball�(attached with Fun Tak)
  • Symmetrical design works �well in lap.
  • Takes time to get used to.

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Keyboard tips for Software Engineers

  • Thumbs are the strongest digits
  • Pinky fingers are the weakest digits
  • Having important keys like Control, Alt, Escape, Shift on the pinky fingers is a recipe for RSI
  • The Kinesis keyboard puts Control, Alt, Enter, Space, Backspace, Delete on your thumbs
  • I remap one of the other thumb keys to Escape (for Vim usage)
  • Another popular choice is to remap Caps Lock to Escape

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Blue-light Glasses?

  • Some people say they help reduce fatigue ...
  • Medical people say no measurable benefit:
  • Medical people say follow the 20/20/20 rule:
    • Every 20 minutes, look 20 feet away for 20 seconds
  • Also consider trying:
    • Watch lectures on TV or projector (different viewing distance than computer)
    • Reading notes on e-ink tablet (not backlit screen)