Transcript Ergonomics Murray State University Good Working Positions • To understand the best way to set up a computer workstation, it is helpful to understand.

Ergonomics
Murray State University
Good Working Positions
• To understand the best way to set
up a computer workstation, it is
helpful to understand the concept
of neutral body positioning.
• This is a comfortable working
posture in which your joints are
naturally aligned.
• Working with the body in a neutral
position reduces stress and strain
on the body.
Neutral Body Positions
• Hands, wrists, forearms are straight,
in-line and roughly parallel to the
floor
• Head is level, or bent slightly
forward, forward facing and
balanced
• Shoulders are relaxed and upper
arms hang normally at your side
• Elbows stay in close to the body and
are bent 90-120 degrees
Neutral Body Positions
• Feet are fully supported by floor or
footrest
• Back is fully supported when sitting
vertical or leaning back slightly
• Thighs and hips are supported by a
well-padded seat and are parallel to
the floor
• Knees are same height as
the hips with feet slightly
forward
Prolonged Periods of Sitting
• You should change your work
position frequently throughout
the day:
– Make small adjustments to your
chair or backrest
– Stretch your fingers, hands, arms,
and torso
– Stand up and walk around for a few
minutes periodically
4 Reference Postures
• These four reference postures
are examples of body posture
changes that keep the neutral
positioning of the body:
– Upright Sitting
– Standing
– Declined Sitting
– Reclined Sitting
Upright Sitting
• The user’s torso
and neck are
approximately
vertical and inline, the thighs
are horizontal,
and the lower
legs are vertical.
Standing
• The user’s legs,
torso, neck, and
head are in-line
and vertical.
The user may
also elevate one
foot on a rest.
Declined Sitting
• The user’s thighs
are inclined with
the buttocks
higher than the
knee and angle
between the
thighs and torso
is greater than
90 degrees.
Reclined Sitting
• The user’s
head and neck
are straight
and recline
between 105
and 120
degrees from
the thighs.
Computer Workstations
• There are simple, inexpensive ways
to create a safe and comfortable
computer workstation.
– Monitor
– Keyboard
– Pointer/Mouse
– Wrist/Palm Support
– Document Holder
– Desk and Chair
– Telephone
Monitor
• Put monitor directly in
front of you and at
least 20 inches away.
• Place monitor so top
line of screen is at or
below eye level.
• Place monitor
perpendicular to
window to reduce
glare.
Keyboard
• Put the keyboard directly
in front of you.
• Your shoulders should be
relaxed and elbows close
to your body.
• Your wrists should be
straight and in-line with
forearms.
Keyboard Positions
Keyboard is too far away
Keyboard is too close
Pointer/Mouse
• Keep the mouse
close to the
keyboard.
• Alternate hand with
which you operate
the mouse.
• Use keyboard
shortcuts to reduce
extended use.
Wrist/Palm Supports
• Use a wrist rest to maintain
straight wrist postures and to
minimize contact stress during
typing and mousing tasks.
Document Holder
• Documents should
be at the same
height and distance
as the monitor.
Desk
• Desk surface should allow you to
place the monitor directly in front of
you, at least 20 inches away.
• Avoid storing items, such as CPU
under the desk.
• Desk should be able to
accommodate a variety of work
postures and tasks.
Desk
• The location of frequently used
devices (keyboard, mouse,
phone) should remain within the
repetitive access zone.
Chair
• The backrest should conform to
the natural curvature of the spine,
and provide lumbar support.
• The seat should be comfortable
and allow your feet to rest flat on
the floor or footrest.
• Armrests, if provided, should be
soft, allow your shoulders to relax
and elbows to stay close to your
body.
Telephone
• Use a speaker
phone or head set
for long
conversations.
• Keep it close
enough to avoid
repeated reaching.
Work Process and Recognition
• Even when the design of the
workstation is correct and
environmental factors are at their
best, users can face risks from task
organization which can intensify the
impact of other risk facts, such as
repetition.
• Take several short rest breaks.
• Alternate tasks, mixing non-computer
related tasks into the workday.
Workstation Environment
• Arrange your workstation to
minimize glare from overhead
lights, desk lamps, and
windows.
• Maintain adequate air
circulation.
• Avoid sitting directly under air
conditioning vents for better
comfort.
What’s Wrong Here?
Workspace is too cluttered, misalignment of keyboard and
monitor, keyboard and monitor are too high and too far away
What’s Wrong Here?
Monitor and keyboard not aligned, monitor is too close,
keyboard is too high, shelf casts shadow on work area
What’s Wrong Here?
Extended reach for mouse, phone cord knocks off mouse,
using phone and keyboard requires cradling of phone
What’s Wrong Here?
Misalignment of chair, monitor and keyboard, monitor is too
far away, phone has to cradled while also using keyboard
What’s Wrong Here?
Misalignment of keyboard and monitor, desk is too low,
chair does not provide adequate back support
Good Workstation Setup
Good alignment of monitor, keyboard and
mouse, good distance and height
Summary
• Consider your workstation and
see if you can identify areas of
improvement in– Posture
– Component placement
– Work environment
• Create your own “custom-fit”
computer workstation.