1. OFFICE ERGONOMICS Larry Leadingham May 2009

2. Workstation Basics, Chairs
Adjust chair height: feet touch the floor, lap is flat or angled slightly down.
The back of the chair should support the curve of the back below the shoulder blades. Arm rests provide extra support.
Use adjustment levers.
Use a foot rest.
Common problems include lower back pain, shoulder and neck fatigue and pain, and numbness in the legs.

3. Workstation Basics, Keyboards
Keyboard height should be just off your lap so that your arms bend at angle more than 90 degrees. If you have a tray, the tray should be angled flat or slightly negative.
common problems include neck and shoulder pain, wrist pain, finger pain and numbness, and arm pain.

4. Workstation Basics, Mouse Placement
You should not have to reach out with your arm extended to use the mouse. Use the mouse on the keyboard tray. Make sure the mouse supports your hand. Mice that are too large or small can force you to bend your wrist or extend your fingers.
Common problems include elbow pain, shoulder pain, wrist pain, and finger pain or numbness. It often occurs in the body on the side you use the mouse with.

5. Workstation Basics, Monitors
Flat screen monitors take away the glare issues Monitors should be placed directly in front, the top of the viewable screen should be at, or a little above eye level and arms distance away. If you wear bifocals, the monitor might work better lower and closer. Monitor brightness should be set to match the ambient light of your office.
Common problems include neck pain and tension and eye strain.

6. Workstation Basics, Desks
Desk set up is important. Put those things you use most often closest to you and items used least often farthest away.
Make room for written work in an area where you can easily reach or turn to use. Use document holders to hold papers you are using while working on the computer.

7. Workstation Basics, Lighting
Too little or too much light can be tough on your eyes. General office lighting can be lessened by removing one or two bulbs from overhead fixtures. Task lighting will help where you do paperwork or other tasks requiring targeted light.
Windows can provide good ambient work light, but if your monitor is directly facing the window it can be too bright or cause glare.

8. Other workstation items; Phone and Computer
If you are on the phone and computer frequently or for long periods of time, you may notice your neck and shoulder hurt from holding the phone while typing.
A shoulder rest for the handset can help hold the phone on your shoulder. For long periods of use, a headset may be better

9. Other workstation items; Laptops
Using a laptop can cause other concerns. The keyboard is small and can lead to hand cramping. Use an external keyboard and mouse if you use the laptop for long periods of time or as your primary computer. Raise the laptop up to make the screen top at eye level.

10. Stress Breaks
Breaking up your tasks is important to reduce repetitive stress and tension. Most people don’t realize how fast time flies when they are on the computer.
Studies have shown that blinking rates and breathing rates slow down when using the computer.
People stay relatively stationary at their desks. Tension and stress build up. What can you do?

11. Stress Breaks
rule for eye relief: Every 20 minutes, look at least 20 feet for 20 seconds. When you’re focused on the work, you blink less. By looking 20 feet you give the muscles of the eye a break. Blink a bunch of times to lubricate the eyes.
Get up and move: Every 30 minutes, or so, get up and stretch. Or walk down the hall to ask a coworker a question. Do something that gets you up and moving.

12. Stress Breaks
Mini-breaks: After typing or mousing through something, rest your hands, arms, and shoulders for a second or two before diving back in. As you proof read an take deep breaths to increase oxygen intake. Close your eyes for a few seconds while you compose your thoughts.
Stay hydrated: Office environments are often dry, particularly in the winter time. Liquids can help keep dry eyes and skin at bay. It also gives you a mini-break or a chance to walk to the water cooler for a refill.

13. Stretching Exercises
There are some basic stretches that can reduce repetitive stress. Use common sense and know your limits when stretching or exercising. Do each of these exercises gently. If you feel pain- STOP. Do one of the following stretches every 30 minutes to break up your day.

14. Stretching Exercises
Neck rotation: Roll your head clockwise and then counterclockwise. Tilt your head side to side. Repeat three times.
Overhead arm stretch: Sit up straight and raise your arms like you are reaching to grab overhead, lace your finger together. Lower your arms and relax. Repeat three times.
Shoulder roll: Roll your shoulders in forward circles slowly two times. Roll your shoulder backwards two times. Repeat twice.
Finger extension: Make a fist then extend your fingers and spread them out. Repeat three times.
Arm roll: Hold your arms out to the side and rotate your arms in small circles forward and backward. Repeat three times.

15. Stretching Exercises
Wrist bends: GENTLY bend you right hand up using your left for resistance, then bend the right hand down using the left for resistance. Switch hands. Repeat three times.
Eye moves: Close you eyes, and with the lids still closed, look up, down, and side to side. Open you eyes wide and raise your eyebrows. Scrunch you eyes closed.
Leg stretch: While seated, lift your legs off the floor and point your toes upward then forward. Rotate your ankles clockwise and counter clockwise. Relax and lower legs. Repeat twice.
Full body stretch: Stand up with your feet apart. Reach up over your head then put your hands on your hips and bend side-to-side and to the front and back. Stand up on the balls of your feet.

16. Common bad habits
Perching: Do you sit on the front edge of your chair? Sit back! You get no back support if the back of the chair isn’t touching you.

17. Common bad habits
Leg curling: Do you sit with a leg curled under you? Is your leg numb right now? Put both feet on the floor.

18. Common bad habits
Feet dangling: Do your feet dangle free when you’re sitting? Lower your chair. If you feel like your chair is just too low, raise it back up and use a footrest or box to rest your feet on for support.

19. Common bad habits
Arm extended mousing: Do you have your arm so straight when mousing that your elbow is locked? Move the mouse closer and lower so your arm is bent when using the mouse.

20. Common bad habits
Leaning forward: Do you lean forward to see the screen or stare at ? Sit back! You’re getting no back support and putting pressure on your arms. If you can’t see what’s on the screen, think about getting your eyes checked for distance or moving the monitor closer to you. If possible, increase the font size on the screen.

21. Useful External Links:
-Cornell has an extensive site with studies, tools, and suggestions on many ergonomic topics.
- This site has videos of stretched you can do in the office.
- This is site offers stretch diagrams and instructions.
- This is a copyrighted brochure that offers stretch diagrams and instructions.

22. Contact your Corporate Safety Manager
QUESTIONS?
Contact your Corporate Safety Manager
Larry Leadingham
Special Thanks for the information to Cornell University’s ErgoWeb, NIOSH and OSHA.