Personalizing your environment so that it is comfortable for your work situation promotes a healthy physical and mental lifestyle. Studies show that a carefully-planned work environment can actually increase productivity. Applying proper ergonomic principals will help make your work area more comfortable. Of course, only you can judge what is best for you, so we encourage you to adapt the tips in this Guide to your own needs.
Ergonomics is a science that addresses human performance and well-being in relation to various types of jobs, equipment, tools and environment. Ergonomics, as it relates to computers, is concerned with the interactions among a person using a computer, the methods and tools employed when using a computer and the work area.
Use the tips in this Guide to take responsibility for your comfort and health when using your computer, whether it is for business, learning, pleasure or viewing the different departments in SALA-GROUP™.
COMPUTERS AND POSTURE
It is important when you’re using your computer to make sure that your wrists are straight when typing. Position your hands above the keyboard with a minimum of a 90-degree right angle at the elbow. Keep your fingers curled under slightly. Your arms should fall relaxed at your sides, and you should not have to shrug your shoulders in order to keep your arms at a right angle. The palm rests that are available for most keyboards should be used only during breaks from typing, not while typing.
Place your monitor at eye level, minimizing the bending of your neck while typing. Ensuring that your chair, work surface, and keyboard are in the correct position is important. Maintaining proper body posture can not only lessen your risk of injury but also help you to work more comfortably.
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• Adjust the height of the chair back so that there’s contact between the seat back and the most curved part of your back.
• If you have a chair with armrests, they should be height-adjustable so that you’re not hunching or slouching your shoulders to use them. • Adjust chair positions and postures throughout the day. Changing positions reduces muscle fatigue. Don’t let the edge of your chair press into the backs of your knees. • Keep feet on floor or supported by a footrest. • Alternate between the mouse and the keyboard. This provides a recovery pause from both. |
ARRANGING YOUR SPACE
If possible, arrange your tools around your desk so that you minimize the distance you have to reach for them. Divide your workspace into three zones:
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• Primary work zone – the distance from your elbow to your hand.
• Secondary work zone – within arm’s reach. Use this zone to position those items that you use frequently, but don’t need all the time. • Reference zone – outside arm’s reach. Use this zone for your least-often used items. |
Incorporate these tips into your workspace:
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• If you use a pointing device more than the keyboard, place the pointing device in front of you and the keyboard slightly to one side.
• Use a document holder to position papers, large books or printouts. • Keep noise to a minimum. Locate your work area away from high-traffic areas. • Place reference materials (dictionary, etc.) at the same height as, and next to, your monitor for easy access. |
COMPUTERS AND BODY FATIGUE
Computer users sometimes experience such discomfort as back pain, stiff neck and shoulders, sore hands and wrists or tired legs. Much of this discomfort can be prevented, because the symptoms often arise from pushing the body beyond its natural limits.
In addition to improving the setup of your workspace, it’s also important to consider your lifestyle. Healthful food, exercise and rest can help improve your health and comfort. Seek medical assistance for any persistent discomfort.
Minimize the following actions:
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• Sitting in awkward or twisted postures. Clear the area under and around your desk to optimize your posture. Ensure reference materials do not require excessive reaching or twisting. Place materials between knee and shoulder height on shelves.
• Maintaining the same posture for too long. • Reaching frequently. • Using too much muscular effort, even for relatively easy tasks. • Pressing on the soft tissues of your body – for example, leaning against a hard desk edge. • Performing repetitive tasks that require awkward body positions or forceful exertions, without allowing the body a chance to recover. |
MAINTAINING GOOD HABITS
When you’re not typing, rest your arms and wrists on a palm rest, rather than on a hard desk edge. Alternatively, move your keyboard well in from the edge of the work surface so that you’re not resting on the edge.
Performing different tasks gives your body a chance to recover while you keep up your productivity. Alternate among several different tasks so that you don’t do the same task for long periods of time.
Incorporate these tips into your lifestyle:
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• Let your arms fall relaxed at your sides to avoid shrugging.
• Place your hands above the keyboard with your elbows at 90-degree angles. • Hold your wrists in a neutral, straight position to achieve greater comfort while computing. • If your chair needs to be positioned high to accommodate a straight wrist position, use a footrest to support your legs. Consider support for your lower back. • Curl your fingers under slightly. • Use a light touch when pressing the keyboard keys and using a pointing device. • Keep the mouse or other pointing device close to the keyboard to minimize reaching from the shoulder. • Use short cuts. Learn as much as you can about your software programs to help you minimize keystrokes and become more efficient at using your computer. |
COMPUTERS AND VISION
Use proper lighting and adjust your computer screen and paperwork appropriately to help reduce eyestrain and fatigue. When you work on a computer, the light level should be dimmer than when you work with paper. If you work with both, choose relatively dim room lighting plus an adjustable reading lamp that you can use for paperwork.
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• Position desk light away from the eyes and screen.
• Remove sources of distracting reflective glare (paper, shiny posters picture frames) around the monitor. • Adjust brightness and contrast controls on your monitor. • Ensure that the monitor screen is clean. • Place top of monitor screen at eye level (lower for bifocal wearers)). • Tip the monitor down to avoid reflecting ceiling lights. • Place the monitor 18 to 30 inches away from your eyes. • Place the monitor screen perpendicular to the window to reduce glare. • Adjust or close window coverings to reduce glare. • Schedule eye examinations on a regular basis. |
EXERCISES
Using a monitor, like other close work, places such demands on your eyes that it is important to take brief but frequent pauses (30 seconds to 2 minutes) throughout the time you are working with your computer. The recovery pause gives your eyes a chance to recover from fatigue.
During your recovery pause, try some of the following exercises to help you feel refreshed.
Note: Don’t do any exercise that feels uncomfortable or causes straining.
Do these exercises to help your eyes feel refreshed:
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• Yawning and blinking can help to keep your eyes lubricated.
• Changing focus can help to relax the muscles of your eyes. To try this, look at your fingertip with your arm stretched in front of you, then to a point far away from you, and then back to your fingertip. • Palming can help to relieve eyestrain. To try this, cover your eyes with your hands, while you breathe deeply. |
Do these body exercises during breaks:
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• Deep breathing can help relieve tension in your muscles.
• Hand and finger massages can help to keep your hands warm and reduce cramping and stiffness. • The executive stretch is a good exercise for the entire upper body. To try this, clasp your hands behind your head and gently stretch your elbows back while taking in a deep breath. • Shoulder shrugs can help to reduce tension or stiffness in the upper back and neck. To try this, gently pull your shoulders up toward your ears and then relax your shoulders downward.
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