How To Set Ergonomically In Front of Your PC Prepared By: Eng. Abdulrahman Sager Al-Mutairi

Note: “All the educational materials in this presentation are republished with permission form the author Dr. Alan Hedge at the Department of Design and Environmental Analysis, College of Human Ecology, Cornell University” “All the educational materials in this presentation are republished with permission form the author Dr. Alan Hedge at the Department of Design and Environmental Analysis, College of Human Ecology, Cornell University” Abdulrahman Abdulrahman

Typical office Is your office look like this?

Where it may hurt ?

Ergonomically Work Station The Best Engineering Design for Work Station

Ergonomically Work Station

Chair Tip 1: Adjust the height of your chair to use the keyboard and mouse properly. After making this height adjustment your feet cannot be placed flat on the floor, use a foot rest Tip 1: Adjust the height of your chair to use the keyboard and mouse properly. After making this height adjustment your feet cannot be placed flat on the floor, use a foot rest

Why? Encourages good posture. Enables proper sitting height. Avoids pressure placed on the back of the thigh. Promotes circulation

Chair Tip 2: Adjust your chair to sit in a reclined position, lean back slightly from an upright position. Tip 2: Adjust your chair to sit in a reclined position, lean back slightly from an upright position.

Why? Increases comfort. Decreases lumbar disc pressure (lower back). Relaxes your back muscles. Minimizes pressure on the spine, neck muscles and vertebrae.

Chair Tip 3: Keep your back naturally curved. Support your lower back with a lumbar support (a cushion or a pad). Tip 3: Keep your back naturally curved. Support your lower back with a lumbar support (a cushion or a pad).

Why? Helps maintain a natural curve of the spine. Helps maintain good posture

Chair Tip 4: Have some space between the undersides of your knees and the seat of your chair. Tip 4: Have some space between the undersides of your knees and the seat of your chair.

Why? Reduces the pressure applied to the nerves in the back of your knees. Helps increase circulation.

Chair Tip 5: Keep your feet flat on the floor or the footrest. Do not tuck your feet under your chair. Tip 5: Keep your feet flat on the floor or the footrest. Do not tuck your feet under your chair.

Why? Reduces the pressure applied to the nerves in the back of your knees. Helps increase circulation.

Chair Tip 6: Take breaks from sitting in you chair. Stand up, stretch. Tip 6: Take breaks from sitting in you chair. Stand up, stretch.

Why? Decreases the pressure on the spine and sit bones. Helps increase circulation throughout the body.

Chair Tip 7: Sit on a padded seat or a cushion. Tip 7: Sit on a padded seat or a cushion.

Why? Support the sit bones. Helps distribute your weight evenly.

Chair Tip 8: Avoid looking forward to look at the screen, use the keyboard, and move the mouse. Tip 8: Avoid looking forward to look at the screen, use the keyboard, and move the mouse.

Why? Helps maintain a relaxed neutral posture.

Chair Tip 9: Rest your elbow lightly on a chair armrest while you are typing or doing another task Tip 9: Rest your elbow lightly on a chair armrest while you are typing or doing another task

Why? Avoids creating pressure points.

Monitor Tip 1: Center the monitor in front of you Tip 1: Center the monitor in front of you

Why? Places the body in a neutral position.

Monitor Tip 2: With your back against the back of your chair, place the monitor at an arm's length away from you (distance from shoulder to fingertip while keeping your arm straight). Tip 2: With your back against the back of your chair, place the monitor at an arm's length away from you (distance from shoulder to fingertip while keeping your arm straight).

Why? Helps prevent eye strain. Prevents leaning forward.

Monitor Tip 3: Position the monitor at eye level. This should be about 2" to 3" below the top of the monitor casing. Tip 3: Position the monitor at eye level. This should be about 2" to 3" below the top of the monitor casing.

Why? Places your head and neck in a neutral position

Monitor Tip 4: Remember to blink frequently and periodically look away from the computer screen. Tip 4: Remember to blink frequently and periodically look away from the computer screen.

Why? Keeps eyes moist. Prevents squinting and eye muscle fatigue.

keyboard Tip 1: Position the keyboard so that your forearms are parallel to your thighs when your feet are flat on the floor. Tip 1: Position the keyboard so that your forearms are parallel to your thighs when your feet are flat on the floor.

Why? Helps maintain blood flow in the hands and arms. Decreases muscle strain and tension..

keyboard Tip 2: Use a keyboard tray that tilts downward, if possible Tip 2: Use a keyboard tray that tilts downward, if possible

Why? Places your wrists in a neutral position.

keyboard Tip 3: Center the spacebar of the keyboard in front of you. Tip 3: Center the spacebar of the keyboard in front of you.

Why? Helps place your body in a neutral position

keyboard Tip 4: Do not use a wrist rest. Tip 4: Do not use a wrist rest.

Why? Helps prevent putting pressure on the nerves running through your wrist.

Mouse Tip 1: Place the mouse on the side of the hand that is most comfortable to you. Tip 1: Place the mouse on the side of the hand that is most comfortable to you.

Why? Places the arms in a neutral and relaxed position. Prevents overreaching and twisting of the shoulder, arm and wrist.

Mouse Tip 2: Keep your elbow close to your body and allow your arm to relax while you use the mouse. Tip 2: Keep your elbow close to your body and allow your arm to relax while you use the mouse.

Why? Places the arms in a neutral and relaxed position. Prevents overreaching and twisting of the shoulder, arm and wrist.

Mouse Tip 3: Use the mouse with your elbow as a pivot point. Keep wrist straight Tip 3: Use the mouse with your elbow as a pivot point. Keep wrist straight

Tip Why? Minimize wrist movement Maintain neutral position of the hand and wrist. Helps prevent tendon damage.

Mouse Tip 4: Do not use a mouse that forces you to bend your wrist. Tip 4: Do not use a mouse that forces you to bend your wrist.

Why? Inhibit over-stretching of the hand and fingers Prevent wrist deviation. Maintain a neutral position

Mouse Tip 5: Do not overuse the scroll wheel. Tip 5: Do not overuse the scroll wheel.

Why? Prevents overuse of the thumb which can lead to DeQuervain's disease.

Document holder Tip 1: Use a document holder and place it in front of the monitor or next to the monitor. Tip 1: Use a document holder and place it in front of the monitor or next to the monitor.

Why? Prevents neck and eye strain.

Phone Tip 1: Do not cradle phone between neck and shoulder. Instead, hold the phone in your hand and do not twist your neck, or use a headset. Tip 1: Do not cradle phone between neck and shoulder. Instead, hold the phone in your hand and do not twist your neck, or use a headset.

Why? Reduces muscle strain on neck, shoulder and back. Avoids compressing the nerves in the neck and shoulder region.

Phone Tip 2: Hold your phone to your ear and keep your neck and ear straight. Tip 2: Hold your phone to your ear and keep your neck and ear straight.

Why? Prevents muscle fatigue in the neck/shoulder region.

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