Office Ergonomics Ergonomic Guidelines for Computer Users Frank Gonzales, CEES, CEAS

Fit the Workstation to You!

What is the problem? Work related injuries – Musculoskeletal Disorders (MSD) (Also called): Cumulative Trauma Disorders –(Occur over time) Repetitive Strain injury (Repetitive motion) – Accidents Slips, trips and falls Cuts

Common MSD’s Tendonitis Bursitis Tenosynovitis Epicondylitis – Tennis Elbow – Golfers Elbow Carpal Tunnel Syndrome Trigger Finger Back Strain Neck Strain Herniated Discs Thoracic Outlet Shoulder Impingement Cubital Tunnel Syndrome

MSD Signs and Symptoms Fatigue Aches and Pain Weakness Stiffness Discomfort Tenderness Numbness Burning Tingling Swelling Body parts “Falling asleep” Loss of strength Loss of joint movement Trouble sleeping due to pain

Variety & Movement Variety & Movement Chairs Chairs Keyboard & Mouse Keyboard & Mouse Wrist/Mouse Rests Wrist/Mouse Rests Computer Monitor VisionPhone Copy Holders Copy Holders topics

Key Points Head & eyes to screen Elbows & hands on input device Body to Chair Feet on floor

Your Chair Which one pair should be used for a marathon? Like your shoes….need the right fit and type Find the chair that fits you Use it correctly Use dynamic sitting postures (MOVE)

Proper Chair Position Feet flat on the floor Knees and hips in ~90 degree angles – (to start) Sitting back in chair 2-4 inches from edge of chair to back of knee Lumbar support near belt line (slightly higher) Shoulders and upper back relaxed

Remember Adjust your chair first. – Then adjust your keyboard, mouse, etc There is no perfect sitting position. Vary posture – Recline, decline, etc Avoid awkward postures

Desk Too High Desk is too high, causes shoulder elevation Contact stress (wrists) Wrist flexion

Desk Too Low Desk is too low causing, slouching, extension of arms (elbows) Wrist extension Rounding shoulders forward

Desk Height Solutions 3 Primary Options if Desk is too high/low – What are they?? 2.Keyboard tray (adjustability) 3. New height adj. desk (if feasible) 1.Foot Rest (if desk is high)

Take Home Message ~90 Degree Elbow Angle 90°

Mouse The mouse should be at the same height as your keyboard and right next to it without creating a reach.

Mouse Options Ideal position for the hand when mousing is in the “hand shake” position Mouse shown helps provides this position

Keep the Wrists as Straight as Possible

Monitor Positioning

Recommended viewing area (side view ) (top view) Monitor placement

Phone

Document holders Should be as close to the monitor as possible. At or close to eye level. Right, left or below monitor. Depending on what tasks you may be working on.

Ideal Recommended Setup Keyboard at correct height Document holder Screen at correct height Sitting back in chair Wrist straight