Work Station Ergonomics
Those who use a computer for extended periods of time, whether for work or as a hobby, are at risk for various musculoskeletal disorders including neck pain,
back pain, headaches and carpal tunnel. Even though computer work seems to be a low impact activity on the body, any action that requires repetitive movements or sustaining the same posture for several hours can be harmful to the body’s ligaments, tendons, muscles and joints.
For example, using a mouse for several uninterrupted hours can expose the small muscles and tendons of the hand and wrist to repetitive motions. Without adequate time for rest and recuperation, localized fatigue, “wear and tear”, and injury can result. Likewise, maintaining static postures, such as viewing the monitor for a prolonged period of time without taking a break, can fatigue the muscles of the neck and shoulder that support the head.
Below are some basic guidelines provided by OSHA displaying the proper body posture and arrangement of components that make up a safe and comfortable computer work station:
· Computer screen monitor should be 20-40 inches away and be at or below horizontal eyelevel by 15-20 degrees. If the display screen is too high or low, it will cause your head, neck and shoulders to be in awkward postures.
· The screen should be set directly in front of you if possible (but no further than 35 degrees to the left or right)
· Lower the monitor height or raise the height of the chair seat if you are a bifocal wearer. This will prevent tilting back the head to view the screen through the bottom portion of the lenses.
· Use wrist and palm supports to maintain straight wrist postures and decrease contact stress to ligaments and tendons during typing and mousing tasks. Performing keying tasks without a wrist rest may increase the angle to which your wrists are bent. Increasing the angle of bend increases the contact stress and irritation on tendons and tendon sheathes.
· Location of frequently-used devices should remain within repetitive access, especially if you have limited space on your desk. Placing these items in an undesirable position will lead to awkward postures, excessive reaching, stretching and contact stress.
· Computer screen monitor should be 20-40 inches away and be at or below horizontal eyelevel by 15-20 degrees. If the display screen is too high or low, it will cause your head, neck and shoulders to be in awkward postures.
· The screen should be set directly in front of you if possible (but no further than 35 degrees to the left or right)
· Lower the monitor height or raise the height of the chair seat if you are a bifocal wearer. This will prevent tilting back the head to view the screen through the bottom portion of the lenses.
· Use wrist and palm supports to maintain straight wrist postures and decrease contact stress to ligaments and tendons during typing and mousing tasks. Performing keying tasks without a wrist rest may increase the angle to which your wrists are bent. Increasing the angle of bend increases the contact stress and irritation on tendons and tendon sheathes.
· Location of frequently-used devices should remain within repetitive access, especially if you have limited space on your desk. Placing these items in an undesirable position will lead to awkward postures, excessive reaching, stretching and contact stress.
Though there is no single “correct” posture or arrangement of components that will fit everyone, below are some additional basic posture guidelines.
Hands, wrists, and forearmsare straight, in-line and roughly parallel to the floor.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Elbows stay in close to the body and are bent between 90 and 120 degrees.
Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly. *Don’t have a lumbar support?? Use a removable back support cushion or rolled up towel to provide temporary back support.
Thighs and hips are supported by a well-padded seat and generally parallel to the floor. Avoid crossing the legs!
Knees are about the same height as the hips with the feet slightly forward.
Hands, wrists, and forearmsare straight, in-line and roughly parallel to the floor.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Elbows stay in close to the body and are bent between 90 and 120 degrees.
Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly. *Don’t have a lumbar support?? Use a removable back support cushion or rolled up towel to provide temporary back support.
Thighs and hips are supported by a well-padded seat and generally parallel to the floor. Avoid crossing the legs!
Knees are about the same height as the hips with the feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You can change your working position frequently throughout the day in the following ways:
· Make small adjustments to your chair or backrest (Recline seat to 105-120 degrees).
· Stretch your neck, torso, hands and wrists.
· Stand up and walk around for a few minutes periodically.
In addition to taking breaks to stand, walk, and/or stretch, it is important to alternate tasks whenever possible. Mixing non-computer-related tasks into the workday encourages body movement and the use of different muscle groups.
*For ADDITIONAL information and to obtain a “check list” for you workstation, visit the US Department of Labor’s website: http://www.osha.gov/SLTC/etools/computerworkstations/
· Make small adjustments to your chair or backrest (Recline seat to 105-120 degrees).
· Stretch your neck, torso, hands and wrists.
· Stand up and walk around for a few minutes periodically.
In addition to taking breaks to stand, walk, and/or stretch, it is important to alternate tasks whenever possible. Mixing non-computer-related tasks into the workday encourages body movement and the use of different muscle groups.
*For ADDITIONAL information and to obtain a “check list” for you workstation, visit the US Department of Labor’s website: http://www.osha.gov/SLTC/etools/computerworkstations/
