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COMPUTER
SETUP
Ergonomics is
critical in determining how an individual will fit in his or her
environment. Ergonomics assesses both the human factors like work habits
and environmental factors such as furniture and equipment. A good fit in
your workstation can increase your comfort level while at work, increase
your efficiency, and decrease your chances for injury.
Injuries
involved:
The names listed
below are all factors that can be avoided with the proper ergonomic
setup. The descriptions are all repetitive injuries that effect the
tendons, nerves, muscles, and ligaments.
- Musculoskeletal
Disorders (MSDs)
- Cumulative
Trauma Disorders (CTDs)
- Repetitive
Strain Injuries (RSIs)
- Repetitive
Motion Injuries (RMIs)
Risk
Factors:
When muscles are
overexerted through repetitive motions and/or awkward or static postures
muscles get tense and fatigue. Without adequate recovery or rest breaks
your body will create strain on the ligaments, tendons, and nerves which
commonly results in inflammation around areas of the body that are the
stress point of a misaligned workstation. Some areas to be aware of are
the following:
- Awkward
Postures
- Repetition
- Force
- Sustained
Exertion
Proper Chair
Setup:
- Feet Flat on
the Floor this promotes relaxed lower leg
- A gap between
the chair pan and the back of the knee allows for circulation to flow
freely through the lower extremity
- Height of the
backrest should maximize support for the lumbar spine "small of your
back" but not cause localized pressure points
- Sit back in the
chair and keep neck/shoulders relaxed
- Keep your ears
over your shoulders to keep the head in a neutral position
Keyboard / Mouse Position:
- Avoid excessive
pressure on arm rests while keying or
mousing
- Position your
keyboard so that your elbows remain in a right angles to your sides
with your shoulders and neck in a relaxed position
- Forearms and
wrists should never have any obstructions
- Your mouse
position should be off the end of your ten-key to
minimize reaching
- Keep all
touching of the keys and clicking of the mouse in a light, soft
fashion
Monitor
Position:
- Distance:
There is no
prescribed
length that is preferable. The best distance is one in which the user
does not have to lean or squint. An arms length is typically a good
guideline if you are looking for a starting position.
- Height:
When in neutral chair position your eyes gaze at the top third of the
screen. The internet explorer address bar is a
 good
reference target. An
adjustable monitor stand works great to increase height as does the
hi-tech ream
of paper.
Laptops:
Position
your laptop to maintain proper posture.
- When using the
laptop without peripherals, sit in a slightly reclined position and
place your laptop on a positive tilt. This will position the keys as
low as possible while keeping the
screen at maximum height.
- Use an
external keyboard and mouse for extended work periods. Y-Mouse
Adapters are available to expand ports if needed
- Position your
screen to avoid glare from windows and overhead lights.
- Use laptop
document holders or clipboards to prop up reference documents at an
angle.
Links:
UCLA Ergonomics
OSHA:
HOME PAGE: (Occupational
Safety and Health Administration)
Ergoweb
Cornell University
Computer Tray Website
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