1. Ergonomics – Stop the Pain
Kathy S. Padilla

2. Ergonomics - The science of designing the job, equipment, and workplace to fit the worker.

3. Interesting Facts
70% to 80% of the Adult Population suffer from some type of neck, back, shoulder, hand or wrist injuries.
(Center of Disease Control and Prevention)
At Least 1.89 Million People Suffer from Carpal Tunnel Syndrome Alone.
(The National Center for Health Statistics)
Women are THREE Times More Likely to Develop Carpal Tunnel Syndrome then Men. (National Institute of Neurological Disorders and Stroke)

4. Elements of Ergonomics
Your Work Surface
Your Chair
Your Monitor
Your Keyboard/Mouse
Your Posture

5. Your Worksurface Adjust to Match Your Height Have Good Lighting
Have a Clean Desk
Use the Keyboard Tray
Use Phone Rest and Document Holders

6. Your Chair Should have Lumbar Support Should be the Right Size
Don’t use Armrests while Typing
Take Breaks
Alternate between Sitting and Standing

7. Your Monitor Clean the Screen Adjust the Brightness & Contrast
Place Top of Screen At/Just below Eye Level
Keep a Distance of 18 to 24in. from the User
Tilt Screen to Avoid Glare

8. Your Keyboard/Mouse Must Have a Stable Surface
Place at the Same Height
Put Keyboard/Mouse Directly in Front
Keep Wrist Straight
Rest Your Hands When Not Typing

9. Your Posture Keep Your Body - 90° angle w/ Your Legs
Keep Your Forearms - 90° angle w/ Your Arms
Keep Your Knees – 2 to 4in. from seat edge
Relax Your Shoulders
Rest Your Feet Flat on the Floor
Sit Upright – Don’t Slouch

10. What Can You Do? Take Care of Yourself
Be Aware of Your Surroundings at Work
Make Necessary Adjustments
Teach Others to About Ergonomics

11. References
Center of Disease Control and Prevention; Computer Workstation Ergonomics, Atlanta, GA-CDC n.d.;
Clip Arts
Dul, Jan and Weerdmeester, Bernard, Ergonomics for Beginners - - A classic introduction on ergonomics - Original title: Vademecum Ergonomie (Dutch)
Hedge, Alan Professor; (Fall 2002) Human Factors: Ergonomics, Anthropometrics and Biomechanics class (DEA651 graduate section) taught at the Department of Design and Environmental Analysis, College of Human Ecology, Cornell University.
Lueder, Rani CPE, Rethinking Ergonomic Sitting and Seating, Midway, UT: ErgoSolutions Magazine by Humanics Ergonomics, October 2003.
Opsvik, Peter (2009), Re-Thinking Sitting - Interesting insights on the history of the chair and how we sit from an ergonomic pioneer.
Pheasant, Stephen (1996) Bodyspace - A classic exploration of ergonomics CRC Pr I Llc (July 18, 2005)