Office Ergonomics: Simple Workstation Assessment & Adjustment           CHECK                                     ADJUSTME...
Office Ergonomics: Simple Workstation Assessment & Adjustment          CHECK                                      ADJUSTME...
Office Ergonomics: Simple Workstation Assessment & AdjustmentLighting                                                     ...
Upcoming SlideShare
Loading in …5
×

Ergonomics Computerworkstationchecklist

722 views

Published on

0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total views
722
On SlideShare
0
From Embeds
0
Number of Embeds
1
Actions
Shares
0
Downloads
11
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Ergonomics Computerworkstationchecklist

  1. 1. Office Ergonomics: Simple Workstation Assessment & Adjustment CHECK ADJUSTMENTS COMMENTSChair Foot supports can be used if the chair height Adjust seat height so that feet are flat on the ground or on a foot cannot be lowered due to limitations of theSeat height rest. The angle created by your body and thighs should be 90 chair or keyboard positioning. Foot rests can be degrees or greater. made from phone books, boxes or a shelf. If your chair does not provide good lower back support, try adding a lumbar cushion. Place the curved portion of the backrest in alignment with the curveBackrest height Inexpensive lumbar cushions include a rolled in your lower back (lumbar area). up towel, small pillow or rolled up bubble wrap from packaging. Position so that you have good support when performing keyboard You should be able to relax your lower backBackrest work. Your legs and torso should create an angle that is greater against the backrest when seated firmly back in than 90 degrees. the chair. Check to see if you have space between the back of your knees and the front edge of your chair. The chair edge should not interfere Using a lumbar cushion will also help you sitLeg comfort with lower leg position. If the seat edge touches the back of your leg forward in your chair. or knees, try lowering the chair slightly or raising legs with a footrest If your chair has other adjustments (seat tilt, arm rests etc.)Posture Know your equipment! experiment to find the most comfortable settings for your job task. Minor chair adjustments can relieve someOther chair adjustments Change your posture frequently during the day. muscle stress and stiffness.Keyboard Keyboard height should be adjusted at about seated elbow height. Wrists should be straight (neutral position). Shoulders and elbows If your keyboard is on a table that cannot be should be relaxed. Work with your body close to your keyboard to adjusted, you will need to raise your chair andKeyboard height avoid awkward shoulder and arm postures caused by reaching in may need a footrest so you have a stable front of your body. Keep elbows close to your body and in vertical location to support your legs and feet. alignment with your shoulders (avoid “chicken wings” postures). Keyboard angle can be adjusted by using the Adjust the keyboard angle to promote straight wrists. For some “legs” located under the keyboard (positive tiltKeyboard angle people, this means a flat or slightly negatively tilted keyboard. only) or by adjusting the tilt mechanism on an adjustable keyboard support. Arms may be too wide/low/high, causing you to If you rest your elbows on chair arm rests, make sure that the arm maintain a bad posture to reach. It may be position has a positive influence on your posture. If possible, adjustArm rests and keyboards better to remove the chair arms or make the arm rest height to promote relaxed elbow and shoulder changes like adding foam cushions to raise arm positions. height. 1
  2. 2. Office Ergonomics: Simple Workstation Assessment & Adjustment CHECK ADJUSTMENTS COMMENTSMouse Position your mouse at the same level and as close as possible to your keyboard to prevent excessive reaches. Try alternating use ofMouse position the mouse with your left hand or try alternative input device, such as trackball or touchpad.Monitor Have someone help you determine if the monitor is correctly placed. Inexpensive ideas Top monitor should be at or below eye level (unless you are a for adjusting monitor height include using bifocal wearer) when you are seated to prevent bent neck or phone books or paper reams.Monitor height shoulder postures. Adjusting the monitor height may require If you are a bifocal or trifocal wearer, lower the removing the CPU (central processing unit) and placing it to the side monitor until the bifocal correction works of the monitor or beneath the desk. comfortably without tilting your head backwards. The distance from your eyes to the monitor is usually in the range If your monitor is outside of this range, check toMonitor distance between 18 and 32 inches. Exact distance will depend on what is a see if there are other factors that are comfortable for you. influencing the monitor location.Copy Holders Documents that you need to view while typing should be placed Select a copy holder that is appropriate for thePlacement near the monitor screen. The copy holder can be slightly below or to size of your documents and whether you need the side of the screen. to make notations.Wrist Rests / Mouse Pads Wrist rests should be slightly curved, cushioned and covered with a smooth material that Use a wrist rest and or mouse pad to reduce pressure on the wrist minimizes friction.Reduce pressure against and to improve wrist posture. These devices are helpful if your Do not plant your wrists on the wrist rest whilehard surfaces wrists tend to bend downward when you key or your wrists rest on a typing because doing so will cause awkward hard or sharp surface like the desk top or edge. wrist postures. Never rest your wrists on a hard or sharp edged surface. 2
  3. 3. Office Ergonomics: Simple Workstation Assessment & AdjustmentLighting Clean monitor screen frequently with If you have glare or reflection on your screen, orient monitor so thatScreen position appropriate cleaners to improve character it is perpendicular to the light source. resolution and clarity. If the glare is caused by over head lighting, adjust the tilt of your Try adjusting the contrast and brightness levels screen so that it is neutral or slightly tilted downward. Close blindsGlare on your monitor to find the setting that gives are shades to eliminate outdoor light reflections and reduce you the best visual comfort. background lighting Task lighting that highlights your document can improve visualTask lighting comfort.Other Make sure that there is adequate clearance under your desk forClearances your feet, knees and the chair arms. Work breaks of five to ten minutes for every Take frequent, alternative work breaks after working at yourBreaks hour of computer use will help prevent fatigue computer continuously for more than an hour at a time. and reduce visual and muscular stress. Perform periodic stretching and exercises to relieve stress whenExercise and stretching working at a computer or sitting for a prolonged period of time. Place most commonly used items (adding machines, pens, staplersWork area organization and resource documents) within easy reach. 3

×