1. Making Your Computer Workstation Fit You
ERGONOMICS
Making Your Computer
Workstation Fit You
University of Northern Iowa
EH & S Training Program

2. Web Based Training was Created for UNI Employees with the Intent to:
Expand general awareness of existing environmental, health and safety policies and procedures
Provide useful information to assist in evaluating and improving each work environment
Assist in determining the need or desire for more advanced training
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3. INTENDED AUDIENCE
This training is intended to educate employees of the University of Northern Iowa who work at computer workstations the majority of their work day.
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4. Table of Contents Click on a link to go directly to that section.
What is ergonomics?
Why is an ergonomically correct workstation important?
What are common injuries and symptoms associated with an ergonomically incorrect computer workstation?
How can you prevent injuries?
Where can you find items to make your workstation ergonomically correct?
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5. What is Ergonomics? Back to Menu 2005
Ergonomics is the study of work and the physical work environment. It involves fitting the workstation to the person who uses it to create an ergonomically correct workstation.
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6. Why is an Ergonomically Correct Workstation Important?
An ergonomically correct workstation will help to prevent bodily injuries that occur over time due to poor posture, repetitive motion, poor workstation design, or improper lifting.
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7. COMMON INJURIES AND SYMPTOMS ASSOCIATED WITH ERGONOMICALLY INCORRECT COMPUTER WORKSTATIONS
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8. Common Injuries Occur To:
fingers
hands
wrists
elbows
upper arm/shoulder
back
eyes
Although some injuries are only short-term, many result in long-term damage, which are known as Cumulative Trauma Disorders.
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9. Cumulative Trauma Disorders & Other Common Problems
Carpal Tunnel Syndrome
Tendonitis
Chronic back pain
Eye strain
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10. Carpal Tunnel Syndrome
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11. Tendonitis
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12. Back Pain
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13. Eye Strain
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14. Symptoms of Common Problems
Localized pain
Numbness
Tingling sensation
Stiffness
Swelling
Loss of coordination
Deep ache in muscles
Weakness
Focusing problems
Headaches
Double vision
If you experience any of these symptoms over a period of time, please contact your supervisor to fill out a “First Report of Injury” form and see a physician. Although not all aches are Cumulative Trauma Disorders, early intervention is the key for effective treatment.
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15. PREVENTING ERGONOMIC INJURIES
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16. USE CORRECT POSTURE

17. You may need to adapt your workstation to allow for proper posture.
Two types of posture cause fatigued muscles and can lead to pain and damage.
Awkward posture: an unnatural, uncomfortable position
Static posture: sitting in a fixed position for a prolonged time period
Your goal is to have a neutral posture that will allow your head, neck and back to be in alignment.
You may need to adapt your workstation to allow for proper posture.
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18. Correct posture includes:
Good posture is easy to identify. Have a co-worker look at your posture while you are seated at your workstation.
Correct posture includes:
Head positioned comfortably above spine
Neck elongated and full
Shoulders relaxed and back
Chest slightly forward
Lower back tucked in
Feet rest flat on floor
Correct Posture
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19. MINIMIZE REPETITIVE MOTION

20. Reduce repetitive motion by:
Tasks that require repetitive motion may not seem risky, but damage can occur over time.
Examples: typing, reaching, or twisting
Reduce repetitive motion by:
Rearranging the workstation so that frequently used items, such as the phone or printer, are close by.
Combining tasks to eliminate unnecessary steps, such as extra reaching and twisting.
If you cannot change a task to reduce repetition, make sure that you take frequent mini-breaks. Just a quick stretch will allow muscles to relax.
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21. DESIGN AN APPROPRIATE WORKSTATION

22. Chair Sitting in a chair is two times harder on your back
than standing.
Adjust your chair so that you can sit in a neutral
posture.
Proper chair adjustment will decrease the risk of
back pain and muscle fatigue.
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23. Adjust Your Chair Now WORKSTATION DESIGN:
1. Adjust the chair height to be comfortable relative to the work surface height. Also, try to minimize bending and reaching by setting the chair at an appropriate height.
2. Adjust the backrest so that the
chair will support your lower back,
which is called the lumbar spine.
You may need to use a lumber
support pad if your chair does
not provide adequate back support.
Lumbar
Support Pad
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24. Seat Pan
3. Adjust the seat pan so that it is tilted slightly backward to make sure you that you sit all the way back in the chair. Do not allow the chair’s edge to place excess pressure behind the knee.
4. Your feet should rest comfortably flat on the floor with your knees bent at a ° angle. If your feet cannot reach to rest on the floor, you should use a foot rest.
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25. Monitor Proper adjustment of your monitor can help to
minimize your chance for neck muscle aches and
eye strain.
If you wear bifocals or trifocal lenses, check with
your doctor to make sure they are appropriate for
computer work.
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26. Adjust Your Monitor Now
WORKSTATION DESIGN:
Adjust Your Monitor Now
1. Position the monitor directly in front of you.
2. Position the top of the monitor either at or just below eye level.
3. Adjust the monitor so that the distance from your eyes to the screen is between
inches.
"
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27. Light
Proper lighting at your workstation is essential.
Glare on the monitor is a major cause of eye strain. A glare will look like bright blotches of light on your screen.
Sources of glare:
Windows
Lamps
Overhead lights,
Extreme screen contrast
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28. Light
You might need to rearrange your workspace to eliminate glare on your monitor.
Consider getting an anti-glare screen cover if the glare irritates your eyes and you cannot eliminate it.
Too little light is just as bad as too much light. You may need to add a lamp if the light in your work area is too dim.
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29. Keyboard Injuries can occur from extended periods of typing.
Carpal Tunnel Syndrome can affect computer operators.
Proper keyboard placement, along with hand and wrist
alignment, will help to minimize the chance for an injury
to occur.
In addition, touching the keys lightly when typing and
using two hands for double key operations will help to
minimize strain on the hands and wrists.
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30. Adjust Your Keyboard Now
WORKSTATION DESIGN:
Adjust Your Keyboard Now
1. While sitting in your chair, bend your arms at a ° angle keeping your elbows tucked in to your sides.
2. Position the keyboard so that it is approximately at the height of your elbows and directly in front of you. °
Angle
&
Tucked In
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31. 3. Place your hands on the home keys
3. Place your hands on the home keys. Your hands, wrists, and forearms should be in alignment and parallel to the floor.
4. Adjust your chair height if necessary. If your feet are not flat on the floor after adjusting your chair, obtain a foot rest.
Using a padded wrist rest in front of your keyboard will help to keep your hands, wrists, and forearms in alignment while you type.
Wrist Rest
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32. Mouse As with any repetitive motion, extended use of a mouse
can cause injury in your hands and wrists.
Position your mouse at the same height as your
keyboard and within normal reach.
Be sure to keep the trackball clean for efficient use and
less strain on your hand and wrist.
Take mini-breaks. Stretch your hand and wrist during
periods of extended use to relieve tension.
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33. Document Holder Use a document holder when doing data entry to
keep your neck and shoulder muscles from getting
fatigued.
Documents should be positioned at the same height
and adjacent to the screen.
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34. UTILIZE PROPER LIFTING TECHNIQUES

35. Using improper technique to lift heavy objects can cause back pain.
Even if you do not lift often, use proper technique when you do lift objects in order to prevent injuries.
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36. Proper Lifting Technique
1. Stand close to the object.
2. Stagger your feet and bend at the knees to lower yourself to the level of the object.
3. Grip the object and use your leg muscles to lift.
4. If you need to turn, pivot with your feet. Do not twist.
5. When walking, take small strides.
6. When at your destination, stagger your feet, bend at the knees and slowly lower the object to the desired space.
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37. EXERCISE REGULARLY

38. Exercising regularly to keep your body in shape
can help prevent many types of injuries.
Regularly stretching and flexibility exercises will
help to decrease the risk for the injuries
described in this training.
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39. REVIEW: How Can You Prevent Injuries?
Use correct posture
Minimize repetitive motion
Design an appropriate workstation
Utilize proper lifting techniques
Exercise regularly
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40. Where Can You Find Items to Correct Your Workstation?
Campus Supply or local office supply stores carry workstation accessories.
Items you may want to consider include:
Lumbar supporter
Foot rest
Document holder
Remember that all requests must be run through the appropriate department approval process.
Anti-glare screen overlay
Keyboard wrist rest
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41. For assistance in having a more in-depth ergonomic analysis of your workstation…
Have your Supervisor/Department Head contact Dean Shoars at
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42. Your workstation should be
Remember…
Your workstation should be
designed to fit you!
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