1. Electronic Office Procedures
Ergonomics
Electronic Office Procedures

2. Ergonomics
Is the study of the effects of the work environment on the health and well-being of employees.
Your workstation can influence your
productivity
efficiency
physical well-being
A well-designed chair is essential because office workers spend much of the time sitting.

3. Lighting Ambient Lighting Task Lighting
provided by overhead light fixtures for the entire work area
Task Lighting
focuses on the immediate work area
should be adjustable for your specific needs

4. Lighting
Adjust the task lighting so that there are no glares on your computer monitor or from the desktop
Ensure that there are no dark or dimly lit areas where you may have to retrieve files or work away from your desktop

5. Computer Layout Your computer monitor should be placed at eye level
This will reduce eyestrain and neck pain
Do not face a window or have your back to a window
Mouse should be located next to the computer keyboard
Movement to mouse should be natural and without strain.

6. Glare on the monitor often contributes to eyestrain.
Common symptoms of eyestrain are:
teary or burning eyes
blurred vision
headaches

7. Learn to adjust the workstation components
adjust for the best fit to your work habits and procedures

8. Take rest breaks often At least 15 minutes every two hours
If you are fatigued, stop working and do simple breathing or relaxation exercises

9. Learn stretching exercises for your hands, wrists, arms and fingers
drop your arms to your side and dangle them
Squeeze a handgripper to strengthen and relieve tension in hands and wrists

10. Carpal tunnel syndrome
it is a repetive strain injury that occurs when stress is placed on the hands, wrists or arms while working at the computer keyboard or using the computer input device for prolonged periods of time.

11. Focus your eyes away from your computer monitor often.
do not stare at the monitor for an extended length of time.
blink your eyes
place antiglare filters over the monitor screen.
adjust the screen angle so that is at eye level or slight lower
clean the screen to remove dust, dirt, and fingerprints

12. Learn and use good posture
back straight against the back of your chair
feet flat on the floor
monitor at the proper height and angle
adjust your chair so your feet do not dangle
use a footrest for your feet if you need to
use a back pad to keep your back in a straight line
adjust your monitor to the right angle

13. Arrange your work materials so that you do not have to overreach
for telephone or supplies
to lift heavy binder or boxes
to bend or stretch to reach files
to use staplers or paper punches

14. Exercises to do at your desk
Turn your head slowly to the left and hold 5 seconds. Then repeat on the right side. Drop chin to chest, hold, then slowly tilt head back as far as possible. Repeat sequences 5 to 10 minutes.
Palming: Cup your hands gently over your closed eyes. Hold for one minute.

15. Report any prolonged physical discomfort that affects your work performance to your supervisor.