Protecting your health by creating a comfortable environment through an ergonomic computer workstation. Computer related injuries are increasing with the explosion of computer technology in the workplace. Prolonged and repetitive work at your computer workstation can create discomfort, muscle aches, and be the cause of work related injuries. Improper posture and improper body positioning at your computer workstation can cause or exaggerate the problems. Implementing the following 12 ergonomic guidelines can help you avoid injuries typically associated with work at a computer workstation.

The importance of arranging your workstation in a healthy way has already been stated in old records dating back to the 17th Century. An old Latin quote notes that "the maladies that afflict the clerks arise from three causes: first, constant sitting, secondly the incessant movement of the hand always in the same direction and thirdly the strain on the mind from the effort to not disfigure the books by errors." (Quotation translated by Wilmer Cave Wright- Chicago: University of Chicago Press; 1940).

 

1. Use a good chair with a dynamic chair back that is angled slightly to the rear.

2.Top of monitor screen should be 2-3" above eye level

3. No glare on screen; use an optical glass anti-glare filter where needed

4.   Sit at arms length from monitor; further if distance is comfortable and screens readable.

5.   Rest feet on floor or on a stable foot rest (move feet frequently for circulation)

6.Use a document holder, preferably in-line with the computer screen

7.Wrists flat and straight in relation to forearms to use keyboard/mouse/input device

8.  Keeps arms and elbows relaxed close to body

9.Center monitor and keyboard in front of you

10.  Use a negative tilt keyboard tray with an upper mouse platform or downward tilt-able platform adjacent to keyboard

11.  Use a stable work surface and stable (no bounce) keyboard tray

12. Take frequent short breaks (micro breaks) and stretch.