Ergonomic Tips for Computer

Users

What is Ergonomics?
The word "Ergonomics" comes from
two Greek words "ergon", meaning work,
and "nomos" meaning "laws".
Today, however, the word is used to
describe the science of "designing the job
to fit the worker, not forcing the worker to
fit the job."

Ergonomics involve the interaction of the three

components of all work tasks:

The

Work
The Worker
The Workspace

Office of Horrors

An example of poorly set up workstations.

Another example.

Ideal Office

Additional Setup Steps

Eliminate any reflection on your monitor. Position any additional equipment in

accessible places.

Workplace Injuries

Back pain
Shoulder and arm pain
Headaches

Providing a telephone headset can reduce the

incidence of headaches caused by cradling the
phone in the neck while taking a message.
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How Injuries Occur

Static Muscle Contraction

Muscles Tense

Blood Flow is reduced

Muscle Nutrition is reduced

Waste products (lactic acid) build up

Muscle pain and fatigue

Injury/Disability
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Exercises for the office

One

of the biggest injury risk factors is static

posture.
Try to spend at least 5 minutes every hour
away from your computer.
Remember to ONLY stretch to the point of
mild tension.
Try to incorporate the stretches into your
daily routine.
This slide provides some illustrations of
simple active stretches to perform at the
office.

Hand Exercises
Tightly

clench your hand into a fist and

release, fanning out the fingers. Repeat
3 times

Back and Shoulder Exercises

Stand

up straight, place your right hand

on your left shoulder and move your
head back gently. Do the same thing
for the right shoulder

Head and Neck Exercises

Move

head sideways from left to right

and back to left
Move head backwards and then forward

Computer and Desk Stretches

Sitting at a computer for long periods often cause neck and

shoulder stiffness and occasionally lower back pain. Do these
stretches every hour or so throughout the day or whenever you
feel still. Also be sure to get up and walk around the office
whenever you think of it. Youll feel better.

 Computer and Desk Stretches

 Computer and Desk Stretches

Keyboard Placement
Should be placed in front of the screen
and directly in front of the user so that
there is no need to twist or rotate to use
it.
Should be placed near the front edge of
the desk to reduce the reach distance.

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Wrist Supports (mouse)

Mouse mats with a pad for supporting the

wrist, come in various shapes and styles.
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Computer Screens
Top of the screen should be at horizontal
eye level or lower, to minimise neck
flexion.
When large screens are used, it may
need screen above horizontal eye level.
Screen should be 350-750 mm from eyes.
Distance can vary with individual
preferences.

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Document Holders
Adjustable document holder may reduce
forward neck inclination which may
cause neck strain.
Documents should be placed level to
screen or between keyboard and the
screen.
Reading documents resting on the desk
for prolonged periods may cause neck
and shoulder strain.

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Footrests
Footrests are required by people who
are unable to place their feet flat on the
floor when sitting in a correctly
adjusted chair.
A correctly adjusted foot stool should
allow the persons legs to be at right
angles with no pressure on the
underside of the thighs.

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Mouse
The mouse should not place undue
pressure on the wrist and forearm
muscles
Avoid stretching the arm in extension.
Place the mouse beside the keyboard.
Ensure mouse operates smoothly with
the minimum of force.
Avoid constant use without rest breaks.
Learn to use it with either hand.

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