"Ergonomics is a science whose main purpose is to design
workspaces
and tools that help people do their jobs and use
their tools and other products comfortably and safely."
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"One definition of ergonomics is that “Ergonomics and human
factors
use knowledge of human abilities and limitations to
design systems, organizations, jobs, machines, tools, and
consumer products for safe, efficient, and comfortable human
use.""
http://www.orosha.org/cergos/ergo.html
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"Ergonomics is relative. People come in different shapes and
sizes,
and what works for one person may not work for
another. Although
you realize that proper equipment is
important in minimizing your risk
for injury, you might not
be ready to purchase all the components
for an ideal
workstation. The most important rule is that you feel
comfortable in your environment!"
http://www.healthycomputing.com/articles/tips_for_a_less than_ideal_workstation.htm
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"Computer
Ergonomics is about things that you can do to make
working
on a computer more comfortable and better for your body;
for
example, wearing a bike helmet when riding a bike and a
seatbelt
when riding in a car are two simple things that you
do to be safe."
http://www.orosha.org/cergos/
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"Learning
how to adjust the computer workstation and organize all your work material is a key to develop good work habits."
http://www.orosha.org/cergos/goodhabt.html
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Ergonomics
Tips |
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Place your mouse close to
your keyboard and within easy reach.
Placing your mouse too far away can cause your shoulders muscles to tire
from constantly supporting your outstretched arm,
leading to neck and shoulder pain. Keeping it close to
your keyboard means you won't have to overstretch when
reaching for the mouse.
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Keep your mouse close to
your keyboard.
Placing your mouse on a desk if your keyboard is on a
tray can cause you to overreach, and result in shoulder
or neck pain. You should be able to use your mouse
comfortably with your arms close to your side, and your
elbows at a slightly "open" angle.
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Consider a mouse tray to
help keep your mouse near your keyboard.
Your mouse should be close to your keyboard, and both
should be comfortably placed. If you are using a
keyboard tray, the best position for your mouse is on an
adjustable tray that slides over the numeric keypad of
your keyboard, putting your mouse about 2 inches above
your keyboard (known as a mouse bridge). If your
keyboard tray has a tiltable mouse tray to the side,
then try angling it down slightly to improve your wrist
posture. Try to avoid using a mouse to the side of the
keyboard on a flat, lowered tray, because this puts your
hand in greater wrist extension.
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Adjust your
mouse/trackball's software controls.
Many people don't realize that the way their mouse
functions can be controlled through software. You can
adjust the speed at which your mouse moves, the time
required between double-clicks, and the size of the
cursor. If you're constantly having to backtrack because
you shot past the "close window" button, try slowing
your mouse down.
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Consider using a
different input device to reduce repetitive arm motions.
Trackballs decrease the distance your shoulder has to travel, which may
help reduce movement-related pain. (However, they can
also put more strain on the fingers and hands.) Some
mouse designs work like a joystick and may help. You can
also use a touch pad, a pen and tablet, or a
foot-operated mouse. Try a variety of devices, and use
the one that feels most comfortable.
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Make sure you're using the right
size pointing device.
People often don't realize that mice may come
in different sizes. Make sure that the mouse fits
comfortable in your hand; if it's too large, you may
want to find a smaller mouse. There are even
adjustable-size mice.
http://www.healthycomputing.com/office/setup/pointing/
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Proper Setup of Computer Equipment |
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The Mouse |
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Position
the mouse just below elbow height on the keyboard tray
or a separate pullout tray.
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Try different mouse styles to find the type that is most
comfortable for you.
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Alternate input devices such as a roller ball may be
more comfortable for you.
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The Monitor |
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Position the monitor between 18" and 26" away, depending
on your eyesight.
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The screen top should be at eye level.
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Position the monitor directly in front of you.
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Get special computing glasses if you wear bifocals. This
will prevent head tilting.
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When you are typing, your head should be erect and
centered over your shoulders.
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The Lighting |
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Place the monitor perpendicular to windows.
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Check the screen for "hot spots" from overhead lighting.
Reposition the screen away from them or purchase
anti-glare devices.
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Use task lighting whenever possible.
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The Chair |
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Try many chairs to find the one that fits you best.
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The chair should have five rolling casters on the base
to increase stability and allow you to move the chair
easily.
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The seat pan should support at least ¾ of your thighs.
You should be able to sit with your back supported and
not have the back of your knees touch the seat.
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The backrest should be slightly tilted so that you can
lean back as you are typing.
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The seat height should be adjusted so your feet are flat
on the floor with your knees slightly lower than your
hips. If necessary, place a box under your feet.
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While armrests are nice, they are only useful if they
actually support your arms at the right height. Your
shoulders should be relaxed and your arms at right
angles when you type.
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Start with your seat at the highest setting and then
adjust downward until your legs and feet feel
comfortable, and the back of your knees is at an open
angle (90˚ or slightly greater, and not compressed).
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The Keyboard |
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Make sure the height of your keyboard allows you to keep
an "open angle" with your arms.
The keyboard should be placed just above the level of
your lap; it lets your arms tilt downward while using
the keyboard, leaving your elbows at a comfortable
"open" angle.
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Try to avoid positive keyboard tilt (i.e., where the top
row of keys is noticeably higher than the bottom row of
keys). Also, make sure that if there are "legs" attached
to the bottom front of your keyboard, they are left
un-extended.
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Make sure there's enough room for your mouse.
Your mouse should be close to your keyboard so that you
don't have to reach far to grasp it.
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Position the keyboard just below elbow height
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Try different keyboard styles to find the one that works
best for you.
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A padded wrist rest helps support the wrist and protect
it from sharp table edges
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Setting |
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Seating -
Adjust the height of your seat to allow for:
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feet to plant comfortably on the floor (or footrest)
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knees to bend at 90˚ or slightly greater, and
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Thighs to rest parallel to the floor.
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Adjust seatback position to allow for:
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hips to bend at 90˚ or slightly greater, and
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Adequate low back support.
Adjust seat pan depth to allow for a 2-4˚ gap between the
front edge of seat and back of knees.
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Mouse and Keyboard Height -
Adjust your mouse and keyboard height to allow for:
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hands at elbow height or slightly lower,
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forearms and hands to form straight lines, and
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Shoulders to be relaxed, with elbows hanging close
to your sides.
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Monitor Placement -
Adjust your monitor position to allow for:
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the top of the screen to align at or slightly below
eye level,
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straight-forward monitor viewing,
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a comfortable distance of between 16 - 28", and
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An upright head posture with chin tucked in.
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