Computer set up ergonomics
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This document provides guidance on properly adjusting a computer workstation to promote ergonomics and prevent muscle strain and pain. It discusses adjusting the desk height, chair height and back support, monitor height and angle, keyboard and mouse position, and taking regular breaks. The key is to set up the workstation so the body is in an upright, relaxed posture with arms close to the body and thighs parallel to the floor. Regular stretching breaks are also recommended every 30-60 minutes.
Computer set up ergonomics
- 2. Ergonomics • Workplace Ergonomics designs the workplace (work station, equipment, tools) and work process (steps, tasks) to be consistent with the capabilities (size, strength, speed) of the workforce • As you go through this self-assessment tool, you will be able to adjust your computer workstation so it fits you. • Key words: maximize comfort; minimize muscle strain; prevention of pain and discomfort
- 3. How do you see yourself in front of the computer and what is a good set up for you? Like this? Don’t Do
- 4. Desk / Table • If you have an adjustable desk / table • You can rotate between standing and sitting positions • First, Sit on your chair with your feet flat on the floor • Adjust the height of the desk so • While you are seated, your thighs are parallel to the floor (90 - 100º) and that your arms form a 90 - 100º when using the keyboard/desk • Follow instructions on chair section for seat adjustments • If you don’t have an adjustable desk / table • Follow all instructions on chair section http://www.humanscale.com/products/p roduct_detail.cfm?group=float
- 5. Chair • If you sit in an office chair, you will probably spend more time there than anywhere else (other than sleeping in your bed). • So, let’s make sure you are comfortable when sitting (but take breaks and stand up during the day – we will cover this later) www.arthurpohara.com Get to know your chair Look for the chair knobs. Different chairs have different adjustment features (some more, some less)
- 6. Chair • Chair height • Bring the chair close to the desk sit upright and adjust the height. • Ideal: your thighs are parallel to the floor and feet are on the floor and your elbows form 90-100º when your hands are over the keyboard/desk • Chair is low: if you have to raise the arms to reach for the keyboard • Chair is high: if you have to extend your arms down • Feet off the floor: some people will need a footrest, to support the lower leg at the right height. Try with books or a box, to know a good height/width; then look for a flat footrest that locks in place http://www.thehumansolution.com/how-to-choose-the-best-ergonomic- chair.html Seat Pan Depth: Move the seat pan forward/backward until 2-3 fingers can fit between the seat pan and the back of your knee
- 7. Chair • Back Support • Some chairs offer different knobs for upper and lumbar back • Lumbar: should meet the curve of your back • Upper: should give you great support on your upper back; move it up/downwards to test it out • Seat Tilt: • We all like to lay down and relax. However, it is important to keep an upright posture when working in front of a common office desk to reduce the stress http://www.thehumansolution.com/how-to-choose-the-best-ergonomic- chair.html • Arm rest/support: – Ideally, you should use chair arm rest when typing. • Level them with the table height and bring them as close to your torso as possible – If arms are wide open, try to use the desk as support. Keep arms aligned and as close as possible to your torso as you would if you were standing • If you use the desk as support, lower the arm rest and sit very closer to the desk • Keyboard tray users: bring the arm rest very close to you or avoid using them http://www.codinghorror.com/blog/2007/08/com puter-workstation-ergonomics.html
- 8. Monitor • Distance: extend your arms; that is the recommended distance • If you catch yourself leaning forward, then bring the chair closer to the desk first, then the monitor • Height: looking straight ahead at the screen, your eyes should easily see the top 1/3 of the monitor and your eyes should move downwards, not your neck • Some monitor feet/arm can be extended/reduced by moving the screen up/down • Put books/monitor riser under the monitor feet/arm to raise the height
- 9. Monitor • Angle: Keep it flat; no tilt • Light: Adjust the brightness of the screen and room • More tips: • Dual screens: keep the main screen close to the center, and the other one aligned right next to it • Document Holder: look for ones that mount to the side of the monitor or stay in between keyboard tray and monitor
- 10. Keyboard and Mouse • Keyboard Position: Center the letter pad in front of you (not the whole keyboard). • Tips: the letter “B” should align with your belly button. • This position, however, pushes the mouse out. • Tips: move keyboard over and bring the mouse closer to you, when you have to use the mouse; use the mouse with the left hand; use mouse that goes under the space bar; use a compact keyboard or keyboard with number pad on the left side • Keyboard Angle: fold tabs down. Keep it flat on the desk • Mouse: spread all three middle fingers across the mouse and use the whole arm to move it, instead of the wrist • Palm support (also known as wrist rest): for both keyboard and mouse choose ones that are neither too soft nor too hard • Place one by the keyboard and rest your palm (not your wrist) on it. • Select one for the mouse that can move when you move the mouse (not the one that is still) and rest your palm over it.
- 11. Workstation Accessories • Keep it within reach (don’t have to extend your arm all the way) or based on frequency of use (items you use often, keep them close and so on). • Telephone: should be on the side opposite to your dominant hand (e.g. left side if you write if your right hand) • Tips: use headsets, if you’re on the phone for 3 or more hours throughout the day or use speaker as often as possible • Pens, papers, etc.: move keyboard over, so you have space to write or designate a writing area and move chair over (instead of body)
- 12. How do I look? • In the end, your posture and your set up should bring you close to what is shown in the following pictures: Keyboard tray: keep it flat or on a negative angle (downward away from you) Elbows should be supported by the arm chair, if possible or rest on the desk. Forearms and thighs should be parallel to the floor. Keep upper arms close to your torso Feet should be parallel on the floor or on a footrest when your feet can’t touch the floor Remember to sit up straight, close to the desk/keyboard tray and to adjust the monitor Adjust the table height, if possible. Then adjust the chair: height, seat, back support, arm support, chair tilt www.sajshirazi.com www.codinghorror.com
- 13. How do I look? http://www.filipinovegetarianrecipe.com/ Center letter keys in front of you Move keyboard over when using the mouse or use the mouse with the left hand Alternatives: compact keyboard, mouse bridge, keyboard with number pad on the left side
- 14. Final Thoughts • It is important to adjust your workstation so it fits you. Prevention is key. • It takes about 1-2 weeks, sometimes 4, to get used to the changes or feel improvements. Give them some time before going back into the old habits. • If you can’t adjust 1 or more features, you may want to look around the office for available chairs or talk to your supervisor about getting a different chair. • STOP and take several breaks during the day! Set up an alarm in your outlook calendar for every 30-60 minutes; and take 3-5 minutes break. Stretch as much as you in standing position.
- 15. Questions • If you have further questions or would like to leave us your feedback, send a message to OEHS@bu.edu or contact us at the following numbers • CRC: 617-353-4094 • Med: 617-638-8830