Ergonomics Guide for Computer Users

Introduction

This guide is designed to provide employees with basic ergonomic information. It also makes suggestions to improve individual workstation set up. These suggestions will assist in reducing discomfort and lost time due to injuries caused by poor ergonomic practices.

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What is Ergonomics?

Ergonomics is the process of designing or adjusting working environments to fit people.  Your workstation needs to be set up to improve comfort and reduce the potential for repetitive strain injuries.

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Health Concerns Related to Improper Ergonomics

Sitting in one position for a long period of time, forceful movements, or repetitive motions can cause discomfort such as sore wrists, stiff shoulders, headaches, sore backs and eye strain.

If symptoms are ignored, they can lead to disabling musculoskeletal injuries (MSI).

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Responsibilities

Both employer and employees are responsible for health and safety (O.H. & S. Legislation).   They need to:

• Participate in training and apply the ergonomic principles.

• Recognize problems and bring them to the attention of the appropriate authority.

• Maintain personal fitness to meet job requirements.

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Workstation Set-Up

1. Monitor/Computer
    
   • The top of your monitor should be slightly above eye level.
      
   • Bifocal users tend to have special concerns. Lower the monitor so it can be easily seen with bifocals without tilting the head or leaning forward.
      
   • Viewing distance is 30 - 60 cm. (1-2 feet).
      
   • Screen free from glare or shadows.
     
      
2. Keyboard
    
   • Position keyboard at 1/2 - 1 inch below seated elbow height.
      
   • Wrist, forearm and keyboard are all aligned and parallel to the floor.
      
      
3. Mouse
    
   • Position the mouse pad as close to your keyboard as possible and at the same height.
      
   • Hold mouse loosely.
      
   • Use the whole arm and shoulder to move the mouse. This spreads the work over larger muscles, not just the small hand muscles.
      
   • Avoid leaning on the wrist and arm when using the mouse.
     
      
4. Chair
    
   • Adjust your chair to suit YOU!
      
   • Keep feet flat on the floor, or supported on a footrest. 
      
   • The angle between your thigh and lower leg should be 90° - 130° to enhance circulation.
      
   • There should be space between the back of your knees and the front edge of your chair. If not, try lowering your chair, raising your feet on a footrest, or using a lumbar support if you do not have an ergonomic chair.
      
   • Adjust the back of your chair to give you good back support.
      
   • If your chair has other adjustments, experiment to find the best alignment and most comfortable settings for YOU.
      
   • Have someone visually check your position.
     
      
5. Accessories

   Document Holder
    

   • Prevents neck strain from looking up and down between your monitor and documents.
      
   • Reduces eye fatigue from excessive refocusing between different distances.
      
   • Position the document holder at the same height angle and distance as the screen or between the keyboard and the monitor.
      

   Wristrest
    

   • Reduce shoulder fatigue by resting heel of hand (not the wrist) on the wristrest.
      
   • Do not rest your wrists on a hard or sharp surface as it may increase pressure on tendons and nerves.
      

   Footrest
    

   • Reduces strain on lower back.  Intermittently elevate feet and ensure knees are level or slightly below the hips.
      

   Glare Guard
    

   • To reduce glare, position your workstation perpendicular to windows and between overhead lights.
      
   • Remove or cover glossy surfaces.
      
   • Glare guards can reduce remaining glare.
     
      
6. Environmental Factors
    
   • Lighting, noise and air quality – See Government of Alberta Office Ergonomics Guide.
     
      
7. Other
    
   • Organize work so you can take frequent short breaks from the computer. 
      
   • Organize your work so items you use frequently are closest to you.

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Body Exercises

Get up from the chair occasionally. Stretch, take some deep breaths and relax your muscles completely for a few seconds.

Head: Starting with your chin on your chest, slowly tip your head up, breathing in until you are looking at the ceiling. Then gently tip head down, breathing out.  With your left hand, slowly and gently, pull head toward your left shoulder and then to the right using your right hand.  Repeat both steps several times.

Shoulders: Raise your shoulders up to your ears; drop shoulders down and repeat. Alternate by lifting one shoulder at a time and letting it drop. Repeat several times.

Arms: Lift your arms straight out at shoulder level and rotate the hands with palms facing each other. Then rotate them with palms facing up. Keep switching back and forth.

Hands: Tightly clench your hands into fists, then snap your fingers open. Repeat.

Spine: Sit forward in your chair, feet firmly on the floor.  Place your right hand on your left knee and your left hand behind your back.  Breathing out, slowly twist to your left.  Turn your shoulders so they face sideways and your head looks behind.  Use the hand on your knee to help you turn.  Breathe in and slowly come back to the center.  Switch arms and repeat to the other side.

Abdomen: Place your hands on your knees. Slightly bend your upper body forward. Exhale all air; then, holding your breath, pull in the stomach muscles, hold a few seconds and release. Take a deep breath, exhale completely and repeat.

Legs: Holding onto the sides of your chair, point one leg straight out in front, then lift the whole leg a few inches. Lower and lift, lower and lift. Rest, then change legs.

Ankles: While sitting, cross one leg over the other.  Draw circles with your foot, one way a few times, then the other way.  Change leg position and repeat with the other foot.

Feet: Sitting, raise one leg straight ahead. Point your foot out straight, then pull it up toward you. Repeat several times. Change legs and repeat.

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Eye Exercises

1. Direct your eyes away from the screen for a few seconds every hour.  Look at an object at a distance.
    
2. Close your eyes for three to five seconds, rest your arms in your lap, stretch your legs out in front of you, and relax.
    
3. Or, do the following:
    
   • Moving only your eyes, look at the ceiling, look down at the floor, repeat three times. Rest, closing the eyes.
      
   • Open your eyes. Look to the left, then to the right. Repeat several times, then rest.
      
   • Look to the upper left corner, then down to the lower right. Repeat.
      
   • Look to the upper right, then lower left and repeat.
      
   • Make wide circles with your eyes in both directions.
      
   • Hold a finger a few inches from your eyes. Focus on it, then slowly move it away from you, keeping your eyes focused on it. Focus into the distance, back to the finger and slowly bring the finger back to a few inches in front of your eyes. Close your eyes and relax. This key exercise allows the muscles supporting the lens of the eye to relax.

These exercises will help reduce discomfort if used every hour.

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Checklist

The goal of occupational ergonomics is to promote and maintain the health, safety, comfort and efficiency of people at work. Adjusting and adapting the environment, equipment and task to suit the individual will accomplish this. Is your workstation adjusted to suit you?

Have someone check your posture when you are working.

 If you have answered "no" to any of these questions, contact your supervisor for further assistance.

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For Further Information

Click on:

• Ergonomics for Drivers

• Ergonomics for Materials Handling

• You and Your Workstation

or access the Occupational Health and Safety Directive.

August, 2001

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Last Review / Update: 2005-07-04