ErgonomicsErgonomicsErgonomicsErgonomics

Murray State UniversityMurray State UniversityMurray State UniversityMurray State University

Good Working PositionsGood Working PositionsGood Working PositionsGood Working Positions

• To understand the best way to set To understand the best way to set up a computer workstation, it is up a computer workstation, it is helpful to understand the concept helpful to understand the concept of neutral body positioning. of neutral body positioning.

• This is a comfortable working This is a comfortable working posture in which your joints are posture in which your joints are naturally aligned.naturally aligned.

• Working with the body in a neutral Working with the body in a neutral position reduces stress and strain position reduces stress and strain on the body.on the body.

Neutral Body PositionsNeutral Body PositionsNeutral Body PositionsNeutral Body Positions

• Hands, wrists, forearmsHands, wrists, forearms are straight, are straight, in-line and roughly parallel to the in-line and roughly parallel to the floorfloor

• HeadHead is level, or bent slightly is level, or bent slightly forward, forward facing and forward, forward facing and balancedbalanced

• ShouldersShoulders are relaxed and upper are relaxed and upper arms hang normally at your sidearms hang normally at your side

• ElbowsElbows stay in close to the body and stay in close to the body and are bent 90-120 degrees are bent 90-120 degrees

Neutral Body PositionsNeutral Body PositionsNeutral Body PositionsNeutral Body Positions

• FeetFeet are fully supported by floor or are fully supported by floor or footrestfootrest

• BackBack is fully supported when sitting is fully supported when sitting vertical or leaning back slightlyvertical or leaning back slightly

• Thighs and hipsThighs and hips are supported by a are supported by a well-padded seat and are parallel to well-padded seat and are parallel to the floorthe floor

• KneesKnees are same height as the are same height as the hips with feet slightly forwardhips with feet slightly forward

Prolonged Periods of SittingProlonged Periods of SittingProlonged Periods of SittingProlonged Periods of Sitting

• You should change your work You should change your work position frequently throughout position frequently throughout the day:the day:– Make small adjustments to your Make small adjustments to your

chair or backrestchair or backrest– Stretch your fingers, hands, arms, Stretch your fingers, hands, arms,

and torsoand torso– Stand up and walk around for a few Stand up and walk around for a few

minutes periodicallyminutes periodically

4 Reference Postures4 Reference Postures4 Reference Postures4 Reference Postures

• These four reference postures These four reference postures are examples of body posture are examples of body posture changes that keep the neutral changes that keep the neutral positioning of the body:positioning of the body:– Upright SittingUpright Sitting– StandingStanding– Declined SittingDeclined Sitting– Reclined SittingReclined Sitting

Upright SittingUpright SittingUpright SittingUpright Sitting

• The user’s torso The user’s torso and neck are and neck are approximately approximately vertical and in-vertical and in-line, the thighs line, the thighs are horizontal, are horizontal, and the lower and the lower legs are vertical.legs are vertical.

StandingStandingStandingStanding

• The user’s legs, The user’s legs, torso, neck, and torso, neck, and head are in-line head are in-line and vertical. and vertical. The user may The user may also elevate one also elevate one foot on a rest.foot on a rest.

Declined SittingDeclined SittingDeclined SittingDeclined Sitting

• The user’s thighs The user’s thighs are inclined with are inclined with the buttocks the buttocks higher than the higher than the knee and angle knee and angle between the between the thighs and torso thighs and torso is greater than is greater than 90 degrees.90 degrees.

Reclined SittingReclined SittingReclined SittingReclined Sitting

• The user’s The user’s head and neck head and neck are straight are straight and recline and recline between 105 between 105 and 120 and 120 degrees from degrees from the thighs.the thighs.

Computer WorkstationsComputer WorkstationsComputer WorkstationsComputer Workstations

• There are simple, inexpensive ways There are simple, inexpensive ways to create a safe and comfortable to create a safe and comfortable computer workstation.computer workstation.– MonitorMonitor– KeyboardKeyboard– Pointer/MousePointer/Mouse– Wrist/Palm SupportWrist/Palm Support– Document HolderDocument Holder– Desk and ChairDesk and Chair– TelephoneTelephone

MonitorMonitorMonitorMonitor

• Put monitor directly in Put monitor directly in front of you and at least front of you and at least 20 inches away.20 inches away.

• Place monitor so top Place monitor so top line of screen is at or line of screen is at or below eye level.below eye level.

• Place monitor Place monitor perpendicular to perpendicular to window to reduce glare.window to reduce glare.

KeyboardKeyboardKeyboardKeyboard

• Put the keyboard directly Put the keyboard directly in front of you.in front of you.

• Your shoulders should be Your shoulders should be relaxed and elbows close relaxed and elbows close to your body.to your body.

• Your wrists should be Your wrists should be straight and in-line with straight and in-line with forearms.forearms.

Keyboard PositionsKeyboard PositionsKeyboard PositionsKeyboard Positions

Keyboard is too far awayKeyboard is too far away

Keyboard is too closeKeyboard is too close

Pointer/MousePointer/MousePointer/MousePointer/Mouse

• Keep the mouse Keep the mouse close to the close to the keyboard.keyboard.

• Alternate hand with Alternate hand with which you operate which you operate the mouse.the mouse.

• Use keyboard Use keyboard shortcuts to reduce shortcuts to reduce extended use.extended use.

Wrist/Palm SupportsWrist/Palm SupportsWrist/Palm SupportsWrist/Palm Supports

• Use a wrist rest to maintain Use a wrist rest to maintain straight wrist postures and to straight wrist postures and to minimize contact stress during minimize contact stress during typing and mousing tasks.typing and mousing tasks.

Document HolderDocument HolderDocument HolderDocument Holder

• Documents should Documents should be at the same be at the same height and distance height and distance as the monitor.as the monitor.

DeskDeskDeskDesk

• Desk surface should allow you to Desk surface should allow you to place the monitor directly in front of place the monitor directly in front of you, at least 20 inches away.you, at least 20 inches away.

• Avoid storing items, such as CPU Avoid storing items, such as CPU under the desk.under the desk.

• Desk should be able to Desk should be able to accommodate a variety of work accommodate a variety of work postures and tasks.postures and tasks.

DeskDeskDeskDesk

• The location of frequently used The location of frequently used devices (keyboard, mouse, devices (keyboard, mouse, phone) should remain within the phone) should remain within the repetitive access zone.repetitive access zone.

ChairChairChairChair

• The backrest should conform to The backrest should conform to the natural curvature of the spine, the natural curvature of the spine, and provide lumbar support.and provide lumbar support.

• The seat should be comfortable The seat should be comfortable and allow your feet to rest flat on and allow your feet to rest flat on the floor or footrest.the floor or footrest.

• Armrests, if provided, should be Armrests, if provided, should be soft, allow your shoulders to relax soft, allow your shoulders to relax and elbows to stay close to your and elbows to stay close to your body.body.

TelephoneTelephoneTelephoneTelephone

• Use a speaker Use a speaker phone or head set phone or head set for long for long conversations.conversations.

• Keep it close Keep it close enough to avoid enough to avoid repeated reaching.repeated reaching.

Work Process and RecognitionWork Process and RecognitionWork Process and RecognitionWork Process and Recognition

• Even when the design of the Even when the design of the workstation is correct and workstation is correct and environmental factors are at their environmental factors are at their best, users can face risks from task best, users can face risks from task organization which can intensify the organization which can intensify the impact of other risk facts, such as impact of other risk facts, such as repetition.repetition.

• Take several short rest breaks.Take several short rest breaks.• Alternate tasks, mixing non-computer Alternate tasks, mixing non-computer

related tasks into the workday.related tasks into the workday.

Workstation EnvironmentWorkstation EnvironmentWorkstation EnvironmentWorkstation Environment

• Arrange your workstation to Arrange your workstation to minimize glare from overhead minimize glare from overhead lights, desk lamps, and lights, desk lamps, and windows.windows.

• Maintain adequate air Maintain adequate air circulation.circulation.

• Avoid sitting directly under air Avoid sitting directly under air conditioning vents for better conditioning vents for better comfort.comfort.

What’s Wrong Here?What’s Wrong Here?What’s Wrong Here?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?What’s Wrong Here?What’s Wrong Here?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?What’s Wrong Here?What’s Wrong Here?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?What’s Wrong Here?What’s Wrong Here?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?What’s Wrong Here?What’s Wrong Here?What’s Wrong Here?

Misalignment of keyboard and monitor, desk is too low, chair does not provide adequate back support

Good Workstation SetupGood Workstation SetupGood Workstation SetupGood Workstation Setup

Good alignment of monitor, keyboard and mouse, good distance and height

SummarySummarySummarySummary

• Consider your workstation and Consider your workstation and see if you can identify areas of see if you can identify areas of improvement in-improvement in-– PosturePosture– Component placementComponent placement– Work environmentWork environment

• Create your own “custom-fit” Create your own “custom-fit” computer workstation.computer workstation.