Department of Environmental Health and Safety University of Alabama Department of Environmental Health and Safety Office Ergonomics

Why Bother? Safety Health Comfort Productivity Economics

Where to Start? Back Support

Back Support Supports your back Promotes good posture Helps to eliminate the urge to lean and/or prop Allows user to assume a “neutral” position Makes the keyboard and mouse easier to use

What’s Next? Neutral Position Desk Height Foot support Wristrest Monitor Height Viewing Distance Vision Lighting Reach

Neutral Position Arms loose at one’s side, wrists parallel to the top of the keyboard Easier keying/mousing Less fatigue More productive

Desk Height The “correct” height varies from individual to individual Average height for women .. 23-25 inches Average height for men..25-29 The “correct” height allows the user to be in a neutral position WITH their feet flat on the floor

Foot Support Allows a person to work at a desk height too high for them Increases back support Reduces pressure on the under side of the thighs Increases circulation Comfort

Wristrests Recommended for all workstations Helps maintain a neutral wrist position when not typing Greatly reduces repetitive wrist motions Reduce pressure points Increase circulation

Monitor Height Top of the glass of monitor should be at or slightly below eye level Bifocal wearers should lower monitor as low as possible to eliminate unnecessary neck motions

Viewing Distance Approximately 12-18 inches About arms’ length Whatever is comfortable for the individual’s eyesight at the time Monitor size and font size and color come in to play

Vision Frequent eye exams, at least every 2 years Avoid constant re-focusing. Keep copy, monitor and frequently viewed objects in the same focal plane

Lighting Keep monitor as vertical as possible to reduce reflected glare from overhead lighting Work at right angles to windows When possible reduce ambient lighting levels, i.e. not working from copy Turn-off back ground auxiliary lighting

Reach Arrange entire workstation by frequency of use Do not frequently reach more than 14-16 inches

Task Breaks Take task breaks at least every 2 hours A task break does NOT mean you go outside with a candy bar and a coke and smoke a cigarette A task break means you get up and do some of your other job duties such as filing, copying, etc.

Miscellaneous Mix (as much as possible) computer tasks with non-computer –vs- marathon computer session, then file all of today’s paperwork, then make copies, etc. Get up as much as possible Avoid leaning and/or propping

“Gadgets” Keyboard trays “Ergonomic” keyboards “Gel” wristrests/mouse pads Trackball and other mice Copy stands Arm supports

Cradling the Telephone Don’t do it Why are you doing it Time Shoulder rests Headset