Work Ergonomics

Computer Workstation Ergonomics

There are v arious health problems associated w ith the regular use of computers,
such as stress, eyestrain, and injuries to the w rists, neck, and back.

Employers must take steps to protect employees w hose work involves the regular
use of computers.

Computer ergonomics is the discipline of matching the task to the w orker using
the most appropriate equipment to optimize human w ell-being and ov erall
performance.

This can be simplified to ―Modify the workplace, not the individual"

Consideration should be given to:

 The accessories required to operate properly

 The layout of equipment on the desk
 The location of furniture in the room

Work Surface Height

Adjust the height of the work surface
and/or the height of the chair so that the
work surface allows your elbows to be bent
at 90 degrees, forearms parallel with the
floor, wrist straight, shoulders relaxed.

Chair
Adjust the seat tilt so that you are
comfortable when you are working on the
keyboard. Usually, this will be close to
horizontal but some people prefer the seat
tilted slightly forwards. Your knees should be bent at a comfortable angle and
greater than 90 degrees’ flexion. If this places an uncomfortable strain on the leg
muscles or if the feet do not reach the floor, then a footrest should be used. The
footrest height must allow your knees to be bent at 90 degrees. Therefore, the
height of the footrest may need to be adjustable. Adjust the backrest so that it
supports the lower back when you are sitting upright.
Keyboard Placement
Place the keyboard in a position
that allows the forearms to be close to
the horizontal and the wrists to be
straight. That is, with the hand in line with
the forearm. If this causes the elbows to
be held far out from the side of the body,
then re-check the work surface height.
Some people prefer to have their wrists
supported on a wrist desk or the desk. Be
careful not to have the wrist extended or bent in an up position .

Screen Placement
Set the eye to screen at the distance
that permits you to most easily focus on the
screen. Usually, this will be within an arm's
length. Set the height of the monitor so that
the top of the screen is below eye level and
the bottom of the screen can be read without
a marked inclination of the head. Usually, this
means that the center of the screen will need
to be near shoulder height. Eyes must be level
with the tool bar. People who wear bifocal or
multi-focal lenses will need to get a balance
between where they see out of their lenses
and avoid too much neck flexion.

Desk-Top Layout
Place all controls and task materials within a comfortable reach of both
hands so that there is no unnecessary twisting of any part of the body. Most
people prefer the document holder to be between the keyboard and the
monitor. There are many different types of document holders available.

Document Holder
Place this close to the monitor screen in the position that causes the least
twisting or inclination of the head.
Posture and environment
Change posture at frequent intervals
to minimize fat igue. Avoid awkward
postures at the extremes of the joint range,
especially the wrists. Take frequent short
rest breaks rather than infrequent longer
ones. Avoid sharp increases in work rate.
Changes should be gradual enough to
ensure that the workload does not result in
excessive fat igue. After prolonged
absences from work the overall duration of
periods of keyboard work should be
increased gradually if conditions permit .

Lighting
Place the monitor to the side of the light source/s, not directly underneath.
Try to site desks between rows of lights. If the lighting is fluorescent strip lighting,
the sides of the desks should be parallel with the lights. Try not to put the screen
near a window. If it is unavoidable, ensure that neither the screen nor the operator
faces the window. The solution is to increase the refresh rate of the monitor to at
least 75hz. If the monitor is well away from windows, there are no other sources of
bright light and prolonged deskwork is the norm, use a low level of service light of
300 lux. If there are strongly contrasting light levels, then a moderate level of
lighting of 400 - 500 lux may be desirable.

Glare and Reflection

It is important to detect the presence of glare and reflection. To determine
whether there is glare from overhead lights whilst seated worker should hold an
object such as a book above the eyes at eyebrow level and establish whether
the screen image becomes clearer in the absence of overhead glare. To detect
whether there are reflections from the desk surface, the worker should hold the
book above the surface and assess the change in reflected glare from the
screen.

Using a Mouse
A well-designed mouse should not cause undue pressure on the wrist and
forearm muscles. A large bulky mouse may keep the wrist continuously bent at an
uncomfortable angle. Pressure can be reduced by releasing the mouse at
frequent intervals, by selecting a slim-line, low-profile mouse. Keep the mouse as
close as possible to the keyboard, elbow bent and close to the body.

Posture during Keying

Good posture is essential for all users of
computers. It comprises of a natural and relaxed
position, providing opportunity for movement, and
from which the operator can assume a number of
alternative positions. It is not a single, rigidly defined
position.

Typing Technique
Typing is a physical activity, and using a keyboard requires skill, hence the
need to learn correct typing technique. Unskilled ('hunt and peck') typists are
particularly at risk of Occupat ional Overuse Injury because they: often use only
one or two fingers which may overload the finger tendons; are constantly looking
from keyboard to screen to keyboard, which may strain neck muscles; often
adopt a tense posture (wrists bent back and fingers 'poised to strike').

Speed of Keying
The efficiency and speed of modern computers makes it possible for a
skilled operator to type extremely quickly. This capability reinforced by workload
pressures means the potential exists for operators to key at speeds which may
cause or contribute to Occupational Overuse Syndrome. The role of the repetitive
movement in injury is not fully understood but is believed to interfere with the
lubrication capacity of tendons, and the ability of muscles to receive sufficient
oxygen supplies. 10,000 - 12,000 keystrokes per hour is considered an acceptable
standard.

Length of time on the keyboard

The maintenance of a fixed posture for long periods is tiring and increases
the likelihood of muscular aches and pains. In addition, long periods of repetitive
movement and sustained visual attention can also give rise to fat igue-related
complaints. It is recommended that operators avoid spending more than five
hours a day on keyboard duties and no longer than 50 minutes per hour without
a postural/stretching break.
POINTS TO REMEMBER:
Computers –Ergonomic Guidelines:

 Viewing distance: The monitor should be 2 –2½ feet from the child’s eyes.
 Time at computer: Encourage children to use their physical energy.
 Seat and height posture: The child should sit high enough to have his arms
bent at 90°
 Footrest: Use it prevent dangling feet.
 Mouse: Find one that fits small hands.
 Keyboard: Child-sized keyboards with light pressure keying are
recommended.