Ergonomics

Computer Workstations and

Set-up Basics
Agenda

 Introduction
 Ergonomics
 Scope and Application
 The Problem
 Workstation Assessment
 Set-up Basics
 Conclusion
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Introduction

 Individuals who use computers for

extended periods of time may experience
eye fatigue and pain or discomfort in the
hands, wrists, arms, shoulders, neck, or
back. This is usually caused by poor work
habits, poor workstation design, or
improper use of workstation components.
 In most cases, corrective measures are
relatively simple and inexpensive.

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Definition of Ergonomics

 Ergonomics is derived from two

Greek words: ergon (meaning work)
and nomoi (meaning natural laws),
to create a word that means the
science of work and a person’s
relationship to that work.

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Ergonomics

 Good ergonomic equipment and

practices can aid you in your work
and make your life more enjoyable.
 Your muscles and bones make up a
unique body that does not identically
match anyone else's, therefore, your
body mechanics will be different.
 Determining what works for you may
take some effort, but the results will
be well worth it!
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Scope and Application

 The following guidelines are intended to help

understand and reduce health risks associated
with computer workstations.
 Most of the guidelines will not apply to laptop
computers, which are designed only for short-
term use and cannot be sufficiently adjusted.
 There are a wide variety of products available to
suit individual and departmental needs. No
specific product recommendations are made
here.
 The best results are usually achieved when the
individual who sits at the workstation is involved
in the selection process.

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 The Problem
 Poor posture, lack of proper equipment and incorrect ergonomic
information are all contributing factors to an improper computer set-up.
Working at a computer can cause a lot of distress in several parts of the
body. With that in mind, here are some key things to not do:
 Avoid existing ergonomic guidelines unless they make scientific sense.
Ergonomics should be based on fact, research, experimentation and
theory, using body mechanics as a baseline.
 Remember that ergonomics are personal. What works for someone else
may not work for you.
 Do not settle for a desk without a keyboard tray or some other way to set
the keyboard height and angle correctly. Do not place the keyboard on top
of the desk.
 Do not place the monitor above your head.
 Do not sit in a rigid and upright position.
 Do not lean forward.
 Do not sit for long periods of time without moving. You need to take
frequent breaks to stay alert and productive. Moving around also helps
prevent the development of Deep Vein Thrombosis (DVT), a result of bad
circulation.

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Workstation Assessment

 A survey of actual computer use will help

determine which workstations and individuals
should be targeted for further evaluation.
 Highest priority should be given to those
individuals who spend more than 2 hours per day
at a computer and those that are experiencing
eye fatigue, and pain or discomfort in the hands,
wrists, arms, shoulders, neck, or back.
 The workstation evaluation should be completed
with the individual at the workstation, following
the ergonomic guidelines outlined in the following
slides.

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Set-up Basics

 The work surface should be of

sufficient area to accommodate the
computer and all associated
materials. There should be adequate
space beneath this surface for the
operator’s legs and feet.

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Workstation Set-up

 The monitor should be positioned at an

approximate distance of arm's length from the
operator and directly in front of the operator.
 The top of the screen should be no higher than
eye level.
 A monitor placed on top of the computer can
easily be lowered by relocating the computer.
 Many flat-screen monitors are height adjustable,
and stackable monitor blocks can be used to
achieve the desired height.
 Adjustable monitor arms enable easy height
adjustment for workstations with multiple users.

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Workstation Set-up
1. Use a good chair with a dynamic
back and sit back in it.
2. Top of monitor casing 2-3" (5-8 cm)
above eye level.
3. No glare on screen; use an optical
glass anti-glare filter where needed.
4. Sit at arms length from monitor.
5. Feet on floor or stable footrest.
6. Use a document holder, preferably in-
line with the computer screen.
7. Wrists flat and straight in relation to
forearms to use keyboard / mouse /
input device.
8. Arms and elbows relaxed close to
body.
9. Center monitor and keyboard in front
of you.
10. Use a negative tilt keyboard tray and
place mouse directly beside
keyboard.
11. Use a stable work surface and stable
(no bounce) keyboard tray.
12. Take frequent short breaks (micro-
breaks).

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 What Not To Do

An illustration of an improper computer workstation set-up

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The Monitor
 There are four areas that a computer user interfaces with:
the monitor, the keyboard and mouse, the chair, and the
lighting of the environment. Setting up the interfaces with
these ergonomic guidelines and maintaining a good
posture will enhance your comfort and efficiency as well as
prevent repetitive stress injuries.
 Position the monitor to minimize glare by placing it at a
right angle to light sources or windows.
 Place the monitor at arm's length while maintaining the
ability to read without consciously focusing. Keep a
minimum distance of 20 inches.
 Place the center of the screen at a 15 degree down angle
from your eyes with your neck only slightly bent holding
your head perpendicular to the floor.
 Align the monitor and the keyboard / mouse.
 Set the refresh rate at a minimum of 70 Hertz to limit flicker.

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 The Monitor

The proper ergonomic set-up of a computer monitor

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Lighting

 The office should be moderately

bright (20-50 foot candles are equal
to a nice day where sunglasses
aren’t needed).
 Do not use task lighting for computer
work.
 A mix of incandescent and
fluorescent lights reduces flicker and
provides good light.
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Lighting

Proper Lighting Needs for Computer Work

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The Keyboard

 Position the keyboard slightly below the elbow and at a

negative angle to allow the wrists to remain straight when
you sit in a slightly reclined posture.
 Do NOT use a wrist rest while actively typing. It’s meant to
rest on not to lean on when working. Hold your hands and
arms off of any supports while typing.
 Do NOT use the keyboard supports to raise the back up.
 Do NOT tilt the keyboard tray so that the back of the
keyboard is higher than the front. Though design and a lot
of prevailing information say you should tilt the keyboard to
a positive angle, it is wrong. A keyboard tilted at a positive
angle is more likely to result in a repetitive motion injury.

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 The Keyboard

An ergonomically improper keyboard set-up (positive angle)

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The Mouse

 Place the mouse on the same level and

immediately next to the keyboard tray.
 Keep the mouse in the arc line of the
keyboard so that you can reach it when
rotating your arm from the elbow.
 Do NOT use a wrist rest while using the
mouse. Your forearm needs to be free to
move so you do not strain the wrist.

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The Mouse

Proper Ergonomic Computer Mouse Placement

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The Chair and Your Posture

 Use a high back chair that supports your shoulder blades if

at all possible.
 Adjust the height of the chair so your feet can rest
completely on the floor.
 Place the lumbar support slightly below the waist line.
 Allow 1-3 inches between the edge of the seat and the
back of your knees.
 Hold your head slightly up so that it is roughly
perpendicular to the floor.
 Let your upper arms hang naturally from your shoulders.
 Let your lower arms rest on the arm rests of your chair
either parallel or slightly below, to the floor.

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The Chair and Posture (continued)

 Position your hips so that they are slightly higher than your
knees while your feet are flat on the floor.
 Lean back slightly. Leaning the body trunk back to
somewhere between 100-130 degrees from parallel to the
floor will open up the hips and ease pressure on the pelvis.
 Take frequent breaks to stretch. A good schedule is 10
minutes break for every hour of work and 30 second micro-
breaks every 10 minutes of work.
 Change your position frequently. Don’t keep your feet flat
on the floor. Use a foot rest if you have one, but only part
of the time. Do NOT cross your ankles. Lift your arms,
adjust your hips, and subtly alter your posture continuously
throughout the workday.

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Chair Set-up & Posture

The proper ergonomic posture

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Remember the Guidelines

 The keyboard and mouse should be directly in front of the

operator at a height that favors a neutral posture (23 to 28
inches).
 When placed at standard desk height of 30 inches,
keyboards and input devices are too high for most people.
 Raising the chair solves this problem for some individuals.
An adjustable keyboard platform with mouse deck is
usually the best solution.
 The objective is a posture with upper arms relaxed and
wrists straight in line with the forearm.
 For some people, alternative keyboard and mouse designs
may need to be considered.

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Accessories

 Additional accessories can improve

operator comfort.
 Document holders can minimize eye,
neck and shoulder strain by
positioning the document close to
the monitor.
 A footrest can be used where the
feet cannot be placed firmly on the
floor.
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THE END

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