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Ergonomics As we spend increasing amounts of time at our computer workstation, we need to be aware of how the design and arrangement of our equipment can impact our comfort, health, and productivity. Here are some useful tips for creating an ergonomic workspace. Work Area The work area should be large enough to accommodate you, allow the full range of motions involved in performing required tasks, and provide room for the equipment and materials.
- Use a headset for lengthy or frequent telephone work.
- Place the items you use most frequently directly in front of you.
- Avoid overcrowding computer work areas.
Desk & Workstation The desktop should be organized so that frequently used objects are close to the user to avoid excessive extended reaching.
- The work surface should have a matte finish to minimize glare or reflections.
- Place the phone on the side of your non-dominant hand (i.e., left side if right-handed, right side if left-handed)
- Position your desk lamp (if you use one) so that it illuminates source documents without causing either glare on the computer screen or direct illumination to your eyes.
Chair Adjustments Sitting for long periods of time can cause increased pressure on the intervertebral discs — the spongy discs between the vertebra . Sitting is also hard on the feet and legs. Gravity tends to pool blood in the legs and feet and create a sluggish return to the heart. The following recommendations can help increase comfort for computer users:
- The chair back should have a lumbar support
- Adjust height of backrest to support the natural inward curve of the lower back.
- Adjust height of chair so feet rest flat on floor
- Sit upright in the chair with the low back against the backrest and the shoulders touching the backrest.
- Thighs should be parallel to the floor and knees at about the same level as the hips.
- Back of knees should not come in direct contact with the edge of the seat pan. There should be 2-4 inches between the edge of the seat and the back of the knee
- Arm rests should be removable and the distance between the arm rests should be adjustable.
- Adjust height and/or width of armrests so they allow the user to rest arms at their sides and relax/drop their shoulders while keyboarding.
- Don't use armrests to slouch. Also, chair arms should not noticeably elevate your shoulders or force you to move your arms away from your body to use them.
- Elbows and lower arms should rest lightly on armrests so as not to cause circulatory or nerve problems.
Monitor Once the chair and work surface height are properly adjusted, the computer monitor should be placed so the top of the screen is at or just below eye level when seated in an upright position.
- Position the monitor directly in front of the user to avoid excessive twisting of the neck.
- Position the monitor at a comfortable viewing distance, approximately 18-30 inches from the user.
- Position monitors at right angles from windows to reduce glare. Close window blinds as needed to reduce glare from sunlight.
- Adjust the monitor tilt so that ceiling lights do not reflect on your screen.
- Adjust as needed for larger screens. You may need to sit farther away and increase the font size to take full advantage of the larger screen.
Wearers of bifocals and trifocals often unknowingly tilt their heads backwards so they can read the screen through the lower portion of their glasses. Potential solutions include either lowering the computer monitor or purchasing glasses designed specifically for working at the computer. Keyboard
Continuous work on the computer may expose soft tissues in these areas to repetition, awkward postures, and forceful exertions, especially if the workstation is not set up properly.
- First adjust your chair as mentioned above, then with your arms resting comfortably at your side, raise your forearms to form a 90 degree angle with your upper arms.
- Adjust keyboard height so shoulders can relax and allow arms to rest at sides. An articulating keyboard tray is often necessary to accommodate proper height and distance.
- Position the keyboard directly in front and be close to the user to avoid excessive extended reaching.
- Forearms parallel to the floor (approximately 90 degree angle at elbow).
- Mouse should be placed adjacent to keyboard and at the same height as the keyboard. Avoid extended and elevated reaching for keyboard and mouse. The back of the wrist should be kept flat (in a neutral position). Do not rest the hand on the mouse when you are not using it. Rest hands in your lap when not entering data.
- A padded wrist rest will help to keep your wrist in a straight and neutral position while typing and keep your arms off the sharp edges of the work surface.
- Do not rest your wrists or hands on a palm or wrist rest when you are keying. These rests are designed to provide support only during breaks from keying.
- The slope of the keyboard may need to be adjusted so that it is flat in order that your wrists are straight and not bent back while you are typing.
- Press the keys gently; do not bang them or hold them down for long periods. Keep your shoulders, arms, hands, and fingers relaxed.
Mouse
- Placing the mouse, trackball, or other input device too far away, too low, or too much on one side can cause shoulder, wrist, elbow, and forearm discomfort.
- Do not bend your wrist upward.
- Visit a local retail store such as CompUSA test different models of mousing devices, trackball or other input devices.
Lighting Lighting not suited to working with a computer is a major contributing factor in visual discomforts including eyestrain, burning or itching eyes, and blurred or double vision.
The lighting in most office environments is too bright. The illumination may be reduced by removing 2 bulbs in a 4-bulb fluorescent fixture, removing the bulbs in every other fixture, or turning off overhead lights altogether. Supplemental desk lighting is better than overhead lighting for reading or printed copy. Use the following recommendations to reduce eyestrain and eye fatigue:
- Close drapes/blinds to reduce glare.
- Adjust lighting to avoid glare on screen.
- Avoid intense or uneven lighting in your field of vision.
- Place monitor at 90 degree angle to windows.
- Reduce overhead lighting.
- Use indirect or shielded lighting where possible.
Work Habits Repetitious static work (working at the computer) is very fatiguing on your upper extremities as well as your eyes. It is important that breaks from working at the computer be taken every 20 to 40 minutes in order for your body to rest and recover. It is also important to change positions periodically. Sitting in one position or leaning on your arms for an extended period of time can interfere with circulation. Laptop Computers
Laptop Computers are not recommended as primary computers in the office or while at home. A docking station is recommended to provide adjustability which will enhance neutral postures.
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