1. Computing with Comfort
Miles T. Nirei, MS
Environmental Safety Specialist
University of Hawaii Community Colleges
Office of Environmental Health and Safety
June 2009

2. Agenda Applying Ergonomics to Your Office - Overview
Workstation Solutions
Effective Work Methods
Personal Interventions
Questions

3. What is Ergonomics?
Ergonomics is the process of changing workplace conditions and behaviors to reduce the risk of injury

4. Why Ergonomics? Reduce/Prevent Musculoskeletal Disorders Lower Stress
Injuries and disorders of the muscles, nerves, tendons, ligaments, joints, cartilage, and spinal discs
Includes tendonitis, carpal tunnel syndrome, epicondylitis, strains
Lower Stress
Enhance Customer Satisfaction

5. MSD Risk Factors Posture Static Exertions Forceful Exertions
Contact Stress
Repetition & Duration
Age
Gender
Obesity
Physical Condition & Fitness
Medical Conditions & Medications
Tobacco Use
Prior Injury, Hobbies, Second Job

6. MSD Symptoms Prolonged discomfort Sharp, shooting, or tingling pain
Numbness, discoloration, muscular atrophy
Inflammation
Stiffness
Reduced grip strength or rapid fatigue
Decreased range of motion

7. Workstation Solutions
Position the monitor about an arm’s length away directly in front of you. The top of the screen should be no higher than eye level (unless you wear bifocals)
Workstation Solutions
Adjust the seat height so upper arms hang vertically, elbows bent about 90, shoulders relaxed and wrists fairly straight
Use a document holder close to the monitor rather than laying documents flat
Mouse should be next to keyboard, with the height approximately equal to your seated elbow height
Adjust the back rest to provide firm support and make sure your back contacts the backrest - that what it’s there for!
Knees comfortably bent with feet resting on the floor - use a footrest if the chair is raised to properly situate the keyboard and mouse.

8. Workstation Solutions
Computer Monitor
Keyboard / Mouse
Chair
Documents
Telephone
Workstation Layout

9. Solutions - Monitor

10. Solutions - Monitor Recommendations
Locate monitor directly in front of seated position
Use keyboard tray, install corner mount, or re-position monitor to achieve straight positioning
Situate top of screen even with eye height (unless you wear bifocals)
Remove CPU beneath monitor, if applicable
Use a monitor riser or ream of paper if necessary
Raise chair height (use footrest if appropriate)
Locate monitor approximately arms’ length away from your seated position
Better if monitor is too low than too high
Position monitor perpendicular to light sources and adjust its angle to reduce glare

11. Workstation Solutions
Stretching
Neck Side Stretch: Tilt your head to one side, putting your ear over one shoulder. Stabilize your opposite shoulder by holding it down with the opposite hand. Hold for a count of 10. Repeat for the other side. Repeat for a total of three (3) stretches for both the left and right sides.

12. Solutions - Keyboard/Mouse

13. Solutions - Keyboard/Mouse
Recommendations
Keyboard and mouse should be located at the same height - approximately seated elbow height
Use should not involve extended arm reaching
Arm support (wrist rest) may reduce upper back and shoulder muscle exertions…but be sure to avoid using both your chair armrests and wrist rest!
Wrist rests should only be used for pauses in work activity
Fold down keyboard “legs” to keep it flat and discourage wrist bending
Make sure your wrists and forearms do not rest against the sharp edge of your desk
Encourage global (shoulder and elbow) motions rather than wrist motions
Rotate between right and left hands

14. Solutions
Stretching
Finger Spread: With palms down, spread your fingers apart as far as you can. Hold for a count of five (5). Repeat for a total of three (3) stretches.

15. Solutions - Chair

16. Solutions - Chair Recommendations
Position chair height so that arms are parallel with floor and keyboard/mouse at approximately elbow height
Backrest should fully support back
Greater contact area, lower low back stress
If a seat insert is used, make sure that it does not provide back support at the expense of leg support
2”-3” clearance between seat pan and legs
Knees bent approximately 90 degrees
Feet flat on floor or footrest

17. Solutions - Documents

18. Solutions - Documents
Recommendations for Data Entry, Review, & Writing
Keep documents close to the computer monitor
Use copy holders to raise reference material to eye height
Guides are available when processing through spreadsheets
Ensure that documents are printed with an appropriately sized font
Change your reading posture by occasionally holding the documents in your hands
Grip pens and pencils lightly
Grasp only moderate amounts of files
Centralize files into middle rows
Use computer templates to avoid carbon copies when possible

19. Solutions - Telephone

20. Solutions - Telephone Recommendations
Hold the handset when performing two tasks at once
Use shoulder rest or headset otherwise
Speakerphone acceptable in offices

21. Solutions - Telephone
Stretching
Shoulder Shrugs: Raise shoulders upward toward the ears. Hold for a count of five (5). Repeat for a total of three (3) shrugs.

22. Solutions - Workstation

23. Solutions - Workstation
Recommendations
Keep frequently accessed items within arms’ reach
Try to avoid lifting from below waist or above shoulders, such as binders, boxes, or files
Adjust your computer monitor’s refresh rate, brightness, and contrast if you get headaches at work
Look beyond your monitor every 30 minutes, focusing on items down the hall to provide a momentary break for your eyes
Keep your back against the chair backrest - avoid leaning forward at your desk
Keep your shoulders relaxed (lowered) when typing
Use two hands to perform double-key activities (e.g., Ctrl-C)

24. Effective Work Methods
Grip mouse lightly, move mouse with broad arm motions, rotate its use between hands
Avoid hitting keyboard keys harder than necessary
Keep back against chair backrest
Support feet on floor or footrest
Vary your tasks when possible

25. Effective Work Methods
Wrong
Correct

26. Personal Interventions
Drink water regularly
Take rest breaks appropriately
Stay physically fit
Have patience - new procedures and techniques may feel awkward at first but will begin to feel “normal” over time
Notice behaviors & encourage recommended work practices
Communicate ergonomics to your colleagues!

27. Review & Roundtable
Questions?