Ergonomics At Your Computer Workstation

Ergonomics, or fitting the job to the employee, is a critical factor in reducing repetitive stress injuries. If you are using a computer, the following tips should help you establish a safe and comfortable workstation:

• Adjust the backrest of your chair until your lower back is fully supported. If you can’t adjust the backrest, use a thin, firm pillow or rolled up towel to provide support.

• Adjust the chair height so that when you place your fingers on the keyboard, your upper arms hang comfortably at your sides and your forearms are parallel to the floor. Position your feet so that your knees are at a 90 to 110 degree angle. You should have three to six inches of legroom between your lap and desk or keyboard tray. If you can’t adjust your chair height, and your feet don’t comfortably reach the floor, use a footrest or wedge-shaped item to support your feet. A 3-ring binder works well, with your heels resting on the narrower edge.

• The top of your computer screen should be at or below eye level so that you can keep your head in an upright position. The screen should be 18 to 30 inches from your eyes, or about the length of your arm. If you can’t adjust the height of your monitor, place a board or pack of paper beneath it.

• The correct keyboard height can prevent the need to bend your wrists while typing. Try placing your fingers on the middle row of the keyboard. Your wrists should be straight and relaxed. If the keyboard is too low, put a pad of paper under it. If your wrists are still not relaxed, change your chair height.

• Arrange your workstation so that what you use most often is easily accessible. If you need to reach more than 16 inches for necessary materials, try rearranging your workstation.

• Be certain your computer screen is free of glare from light coming through outside windows. If you can’t adjust window coverings, move your monitor until the display is perpendicular to the window.

• To improve viewing comfort, you may need to adjust your monitors contrast and brightness so that you get the maximum possible brightness without blurring.

Breaks from your desk are important. Take one minute breaks every hour and a three to five minute break once every two to three hours. Leave your chair and walk for a minute or two, then try the following exercises while seated at your desk:

• Drop your arms and hands to your sides and shake gently for five seconds. Relax and repeat three times.

• Squeeze your shoulders by putting your hands up and raising your forearms. Push your arms back, squeezing your shoulder blades. Hold for five seconds, relax and repeat five times.

• Stretch your back by imagining a string is attached to the top of your head. Straighten up and feel the string pulling you up higher and higher. Hold for five seconds, then relax and repeat three times.

• Give your eyes a break by leaning your elbows on your desk. Close your eyes, and place your hands lightly over them. Hold for one minute while breathing deeply in and out. Gradually uncover your eyes.

Understanding ergonomics puts you in control of your physical environment. In addition to preventing injury, it will increase your comfort, efficiency, and productivity.