Many employees and their employers think work place injuries occur in the oil field, on the construction site or out on the ranch.

What most don't realize is your cubicle can dangerous, too.

People who spend eight or nine hours a day working at a computer can suffer debilitating injuries that can lead to loss of muscle strength, intense therapy or even surgery, said Dr. Christopher Snyder, medical director at Employee Health Solutions.

"A large number of injuries and illnesses occur because of poor (work space) set up," Snyder said. "We weren't meant to be sitting creatures, we were meant to be roaming."

Poor work place set up can affect every part of the body, including hands, arms, neck and back.

Health care providers are treating more people who work at computers as the technology age pushes forward, said Lanae Pickard, an occupational therapist at Rocky Mountain Therapy. And their injuries are more long-term problems.

"People sit at a computer all day long and then they go home and get on a computer," Pickard said. "There is no change. Yes, I am seeing more injuries."

However, awareness of ergonomic work spaces has increased among the general public. More people talk to their bosses about problems they may have, she said.

Every company, large or small, should work to ensure people have ergonomic cubicle space.

An ergonomic work space increases productivity, attendance and overall work place enjoyment.

"If you lose the muscle strength in your hands, you lose enjoyment of life," Pickard said. "You can't sew or grip golf clubs or go fly fishing."

Set up a perfect cubicle. Dr. Christopher Snyder, medical director at Employee Health Solutions and Lanae Pickard, an occupational therapist at Rocky Mountain Therapy, teach you how:

1. Computer screen - The position of the computer screen is one of the most common problems Pickard finds when assessing work spaces. The monitor should be about an arm's length away and the bottom of the screen should be tilted toward you if possible. The screen needs to be about one to two inches below eye level and lower if someone wears bifocals to prevent neck and shoulder strain.

If an employee uses an easel for work, the easel should be at the side of screen to prevent neck movement, Snyder said.

To prevent computer vision syndrome, a new diagnosis, Pickard recommends the 20-20-20 rule. "Every 20 minutes take 20 seconds to look 20 feet away."

2. Mouse - It should be at same level as keyboard. Pickard tells people to grip the mouse lightly and "I always tell clients to alternate the right and left hands." Employees should also check the mouse speed on their computer to prevent extra hand movement.

Snyder said he is a big proponent of mouses with optical track balls to prevent any movement of the hand.

3. Head set -- Snyder recommends head sets for anyone who spends extended periods of time on the phone everyday. Many people rest their telephone on their shoulder to multitask while on the phone. This causes neck and shoulder injuries.

4. Keyboard - One of the most common work place injuries - carpal tunnel - can be prevented with proper set up and use of the keyboard. Carpal tunnel can cause numbness, tingling and muscle weakness in the hand

Snyder recommends a wrist pad to ease some pressure on the wrists when typing.

Split keyboards help employees maintain neutral position. If employees have a normal keyboard, they should rest flat on the desk or the front of the keyboard should be tilted up, Pickard said.

"When I go on assessments, the little legs on the keyboard, everyone has those flipped up," Pickard said. "Five or six years ago, people thought this put your hands in a neutral position."

5. Chair -- "It's the most important feature," Pickard said. "You can change everything else, but if you don't have the proper chair, it won't matter."

The chair needs to be adjustable.

A chair that is too low can cause carpal tunnel, among many other problems, because it puts pressure on the wrists. The chair needs to be padded and comfortable for the user.

6. Back support - Employees need to sit straight and use the back of the chair for support. If people need to sit forward because the seat pan is too long, they should put a pillow in between their back and the back of the chair.

Lower back support is key, Snyder said. A person can not sit straight for long periods of time. Newer chairs have this built in while people can add pads to their older chairs for support.

7. Feet support - Feet should rest flat on the floor or on a stable foot rest, Pickard said. If legs are not supported, then the rest of the body is not supported.

People should keep the area under their desks clear to provide plenty of leg room.

"I talk about companies a lot, but people have to be responsible for their own workplace," Pickard said.

Other tips

- Take breaks: Employees should take a short break every couple of hours to leave their desk, even if it is just for a few minutes.

- Stretch: Stretches as simple as neck rolls, arm extensions or wrist circles can prevent injuries if done routinely.

- Vary tasks: If a person sits at a desk all day long, have the employee make copies every so often or run an errand.

- Clean desk: A clean work area gives an employee plenty of room to move around.

Stay safe with a laptop

"Laptops are horrendous," said Lanae Pickard, occupational therapist at Rocky Mountain Therapy.

The screens are smaller and people usually use them in awkward positions, such as sitting on the couch.

A laptop should be placed on a docking station so it is adjustable or at least a pillow so it is not just sitting on your lap.

Also, using a separate full-size keyboard and an external mouse can prevent injuries.

Contact health reporter Allison Rupp at (307) 266-0534 or allison.rupp@trib.com.