Office Ergonomics

Ergonomic Guidelines for Computer Users

Frank Gonzales, CEES, CEAS

Fit the Workstation to You!

What is the problem?

Work related injuries– Musculoskeletal

Disorders (MSD) (Also called):

Cumulative Trauma Disorders

– (Occur over time) Repetitive Strain injury

(Repetitive motion)

– Accidents Slips, trips and falls Cuts

Common MSD’s

Tendonitis Bursitis Tenosynovitis Epicondylitis

– Tennis Elbow– Golfers Elbow

Carpal Tunnel Syndrome

Trigger Finger Back Strain Neck Strain Herniated Discs Thoracic Outlet Shoulder Impingement Cubital Tunnel

Syndrome

MSD Signs and Symptoms

Fatigue Aches and Pain Weakness Stiffness Discomfort Tenderness

Numbness Burning Tingling Swelling Body parts “Falling

asleep” Loss of strength Loss of joint movement Trouble sleeping due to

pain

Variety & Movement

Chairs

Keyboard & Mouse

Wrist/Mouse Rests

Computer Monitor

Vision

Phone

Copy Holders

topics

Key Points

Head & eyes to screen

Elbows & hands on input device

Body to Chair

Feet on floor

Your Chair

Which one pair should be used for a marathon?

Like your shoes….need the right fit and type Find the chair that

fits you Use it correctly

Use dynamic sitting postures (MOVE)

Proper Chair Position

Feet flat on the floor Knees and hips in ~90

degree angles – (to start)

Sitting back in chair 2-4 inches from edge of

chair to back of knee Lumbar support near belt

line (slightly higher) Shoulders and upper back

relaxed

Remember Adjust your chair first.

– Then adjust your keyboard, mouse, etc

There is no perfect sitting position.

Vary posture – Recline, decline, etc

Avoid awkward postures

Desk Too High

Desk is too high, causes shoulder elevation

Contact stress (wrists)

Wrist flexion

Desk Too Low

Desk is too low causing, slouching, extension of arms (elbows)

Wrist extension Rounding shoulders

forward

Desk Height Solutions3 Primary Options if Desk is too high/low

– What are they??

2. Keyboard tray (adjustability)

3. New height adj. desk (if feasible)

1. Foot Rest (if desk is high)

Take Home Message

~90 Degree Elbow Angle

90°

Mouse

The mouse should be at the same height as your keyboard and right next to it without creating a reach.

Mouse Options

Ideal position for the hand when mousing is in the “hand shake” position

Mouse shown helps provides this position

Keep the Wrists as Straight as Possible

Monitor Positioning

Recommended viewing area (side view)

(top view)

Monitor placement

Phone

Document holders

Should be as close to the monitor as possible.

At or close to eye level.

Right, left or below monitor.

Depending on what tasks you may be working on.

Ideal Recommended Setup

Keyboard at correct height

Document holder Screen at correct

height Sitting back in chair Wrist straight