Seattle Community Colleges Setting up a Computer Workstation

Terminology ERGONOMICS: A way to design the work stations and tasks to fit the job to the worker--NOT the worker to the job:

Terminology Cumulative Stress Disorder (CSD) Work Related Muscular Stress Disorder (WMSD) Repetitive Stress Injuries (RSI) An example - Carpel Tunnel Syndrome

CTD and WMSD INJURY FACTORS Lesions and adhesions to tendons and ligaments of the neck, back, shoulders, arms, wrists or hands Inflammation of the joints Spinal issues – lower back pain

CTD and WMSD PRIMARY CAUSES –Repetitive movements over long periods of time combined with: –Awkward postures –Use of excessive forces

CTD RISK CONTROL: POSTURE NEUTRAL & COMFORTABLE: –Head / shoulders & back in vertical alignment – how much does your head weigh? –Shoulders relaxed with elbows free and slightly away from body –Wrists straight

Symptoms of CSD CARPAL TUNNEL SYNDROME Occurs in typing or using the mouse with repetitive motion of hands & wrists in an awkward posture - especially using high levels of force.

Monitor and keyboard position THE TOP OF THE MONITOR SHOULD BE AT EYE LEVEL TO AVOID NECK STRAIN (use computer eyewear if necessary) THE KEYBOARD AND MONITOR SHOULD BE DIRECTLY IN FRONT OF THE USER THE USER’S ELBOWS SHOULD BE BENT AT A 90+ degree ANGLE THE BACK OF THE KEYBOARD SHOULD BE SLIGHTLY ELEVATED TO ALLOW THE USER’S WRISTS TO BE IN A NEUTRAL POSITION THE SCREEN SHOULD BE POSITIONED AT RIGHT ANGLES TO THE WINDOW TO AVOID GLARE

WRIST RESTS No medical evidence that they reduce RSI injuries...As they work for some, but not for others Usage Guidelines: –Buy a rest that is even with top of keyboard –Material should be “medium-soft” (foam--gel mix) so foam doesn’t break down. AVOID hard plastic types –DON’T leave wrists on rest...which compresses carpal tunnel. Palm rest instead. –Changing typing habits more critical than wrist support –MOST APPROPRIATELY USED TO REST HANDS DURING PAUSE IN TYPING LEARN TO TYPE CORRECTLY WITH “FLOATING WRISTS” FIRST!!!

Ergonomic chairs Adjustable back height Adjustable arm rests (up and down and in and out) Adjustable seat height and depth Seat pan tilt if possible **Chair on left NOT ergonomically designed

Ergonomic chairs Adjust backrest to provide lumbar support Adjust arm rests to allow free movement of elbows for typing Can rest elbow when using mouse Adjust seat height to allow feet to rest on floor or footrest Adjust depth to allow some distance between back of knees and seat pan Adjust seat pan tilt to alleviate pressure on backs of legs

MODEL COMPUTER WORKSTATION --Fully adjustable ergonomic chair --Document holder to minimize head / eye & neck movements - Feet should be flat on the floor --(Foot rest where required) --Re-organization of working materials within your arm reach – have phone on same side as listening ear for example --ergonomic keyboard and mouse if required

Desk Stretches Muscles when remaining static will fatigue more easily, circulation will decrease, you will become uncomfortable and the task will become more difficult Stretch breaks help reduce muscle tension caused when muscles remain static or fixed in one position for too long.