If you find that after a few hours on your computer you walk away with aches, pains or general fatigue, it may be time to reconsider the ergonomics of your workstation. Whether you're setting up a station for yourself or your employees, it's worth the time and money to set it up properly. The following are a few of the more important steps in achieving optimal ergonomics.
- Start with a good chair. The chair should allow for adjustments in height and position to offer support in a variety of sitting positions. Adjust the height to allow the feet to reach the floor even when extended. Knees should be roughly the same height as, or slightly lower than, the hips. But remember, no sitting position is ideal if held too long. Try to move as often as possible.
- Next, position the keyboard to be at a height that allows for relaxed shoulders and a straight forearm and wrist (that are parallel to the floor). Angle the keyboard so that it is on the same plane as the forearm and wrist. Keyboards are usually placed at the front of the work surface, but there is nothing wrong with pushing the keyboard back farther, as long as the forearms are supported and the wrist is kept straight. Ergonomic keyboards are a popular option. While they may be helpful for some, they may not work so well for others. By all means, try them out, but you might want to consider one that can also be configured to a traditional keyboard if you find you dont like it. And remember, it may take some time to adjust to typing on these keyboards, especially if youre an expert typist.
- When placing your monitor, you should consider distance, height and angle in order to avoid eyestrain and neck and back pain. A good rule of thumb is to place the monitor as far away as possible while still being able to comfortably see it without straining or leaning forward. The top of the monitor should be at or a bit below eye level. And lastly, be sure the monitor sits directly in front of you, unless you most often type from documents, in which case you might want to angle the monitor slightly toward the documents.
- Finally, the mouse. Keep the mouse close to the keyboard to avoid reaching for it. And while small mice are cute, they are not necessarily good for you. Find a mouse that comfortably fits the size and natural position of your hand, and can be operated easily. As for the mouse pad, a variety of wrist rests are available as an added feature. You may find these helpful as a cushion to relieve pressure, but be sure to avoid wrests that are too thin, too thick or too hard. Remember, the wrist should be kept straight.
For more information visit http://www.ergonomics.org/ or www.osha.gov/SLTC/etools/computerworkstations/.
Leave a comment