Ergonomics

What is Ergonomics?

It is . . . fitting the work

to the worker

• Ergon = Greek for “work”• Nomos = Greek for “laws of”• The Study of Work• Applies both on and off the job

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Benefits of Ergonomics• Decreased injury risk• Increased productivity• Decreased mistakes/rework• Increased efficiency

• Decreased lost work days• Improved morale

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Ergonomic Risk Factors• Repetition• Awkward posture• Forceful exertion• Static posture• Stress• Temperature

4 Steps to Setting Up Your Computer Workstation

- The Nevada Department of Risk Management

1) Your Chair

2) Your Keyboard

3) Your Monitor and Document

4) Your Pauses and Breaks

Step 1: Your Chair

• Push your hips as far back as they can go in the chair.

• Adjust the seat depth and height if possible.

• Place feet flat on the floor.

• Support your upper and lower back if necessary.

• Make position changes as needed.  

• Relax your shoulders.

Step 2: Your Keyboard

• Bring frequently used items as close to you as possible.

• Pull up close to your keyboard.

• Position the keyboard directly in front of your body.• Place the most frequently used section of the

keyboard center with your body.

• Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.

cont. Step 2: Your Keyboard• The tilt of your keyboard is dependent upon your sitting

position. Adjust the tilt of your keyboard to maintain a straight wrist position.

• Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended.

• Place the pointer (mouse) as close as possible to the keyboard.

Step 3: Your Monitor & Document

• Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral and relaxed position.

• Center the monitor directly in front of you above your keyboard.

• Position the top of the monitor screen at seated eye level or slightly below seated eye level. (If you wear bifocals, lower the monitor to a comfortable reading level).

• Place the monitor about an arms length away from you and then adjust the distance for your vision.

cont. Step 3: Your Monitor & Document

• Reduce glare by careful positioning of the screen• Place screen at right angles to windows. • Adjust curtains or blinds as needed.• Adjust the vertical screen angle and screen controls to

minimize glare from overhead lights. • Other techniques to reduce glare include a monitor hood or

additional task lighting.

• Position source documents place source documents on a document holder positioned adjacent to the monitor.

Step 4: Pauses & Breaks

• Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.

• Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.

• Use correct posture when working. Keep moving as much as possible. 

cont. Step 4: Pauses & Breaks

• Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. 

• Rest your eyes by covering them with your palms for 10-15 seconds. 

1. Use a good chair with a dynamic chair back and sit back in this

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  with an upper mouse platform or downward tilt able platform adjacent to keyboard

11. Use a stable work surface and stable (no bounce) keyboard tray

12. Take frequent short breaks (microbreaks)

            12 tips for an Ergonomic Computer Workstation (Cornell University)

Work Smarter !