Ergonomics and Safe Computer Practices

Ergonomics is from the Greek words “ergon”, meaning “work” and “nomos”, meaning “natural laws”. It is an applied science concerned with designing and setting up the things you use, so you will interact safely and efficiently together. When it comes to using your computer there are many things you can do to make it better for you.

Proper Equipment Setup
Object: With the proper adjustments to furniture and ergonomic equipment, your work area can accommodate the correct body postures.

Seating – Set the height of your chair to allow for:
• Feet to be comfortably on the floor or a footrest.
• Knees to bend at ninety degrees or higher.
• Thighs to be parallel to the floor.

Set the seatback position to allow for:
• Hips to bend at ninety degrees or higher.
• Adequate support for the lower back.

Keyboard and Mouse Height – set your keyboard and mouse height to allow for:
• Hands at slightly lower or elbow height.
• Hands and forearms to form straight lines.
• Elbows hanging close to your sides and shoulders to be relaxed.

Placement of Monitor – set your monitor position to allow for:
• The top of your screen to be aligned at eye level or slightly below.
• Monitor viewing that is straightforward.
• A distance that is comfortable and between sixteen and twenty-eight inches.
• Upright head posture including chin tucked in.

Healthy Work Practices and Habits

To ensure proper adjustment and use of office equipment and furniture, perform ergonomic self-evaluations.
• Do not exert additional force than is required to perform daily tasks. An example is to not pound on keys when typing.

• Practice proper postures for phone use, sitting, typing and more. Try to keep a constant awareness of preferred neutral body postures at all times -- not only at work, but also in all areas of your life. Your health is a concern wherever you go.

• Avoid long periods of continuous computer use by performing other jobs or taking quick breaks intermittently between times spent on the computer. Try to not work more than thirty minutes at a time without some type of break.

• Take exercise breaks or stretch breaks throughout your workday. It is a good idea to do this even when you are not working.

• Make sure you have plenty of light to safely and comfortably perform you work duties, but stay away from overly bright or direct lighting.

To assist in relieving office stresses try some of the following stretches. While doing these:

DO NOT
• Use jerky motion or bounce
• Stretch until it hurts

DO
• Relax and breathe deeply
• Extend until you feel a comfortable stretch
• Move slowly and smoothly

Eyes
Close tightly for one second, and then open widely. Repeat many times.
Refocus eyes for an instant, on an object that is at least twenty-feet away or more.

Hands
Form fists and hold for ten seconds, spread fingers wide apart and hold for ten seconds. Repeat several times.
Put hands together with fingertips at chin level and finger spread apart. Slowly lower hands, peel them apart, and do the process in reverse. Repeat many times.

Neck
Slowly rotate head to side and hold for ten seconds. Change sides and repeat many times.
Slowly tilt your head to one side, hold for ten seconds. Alternate sides and repeat many times.

Shoulders
Slowly shrug shoulders in a reverse circular motion. Alternate to forward circular motion.

Low Back
With feet shoulder width apart and hands on hips, slowly lean shoulders slightly back and hips forward. Hold this stretch for five to ten seconds.

If you follow these simple procedures you are sure to have a safe and happy computer experience at all times. It only takes a few extra moments or actions to do it the “correct way”. In the long run – it will make all the difference in the world!

Also see Ergonomics Explained

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