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About Ergonomics
Guidelines on
Computer Workstation - Computer Ergonomics
- 12 ergonomic guidelines adapted from
Cornell University
studies help
improve your computer working
environment and comfort.
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Computer
related injuries are
increasing with
the explosion of
computer
technology in
the workplace.
Prolonged and repetitive work
at your computer
workstation can
create
discomfort,
muscle aches, and
be the cause of work related
injuries.
Improper posture and
improper body
positioning at
your computer
workstation can
cause or
exaggerate the
problems. Implementing the
following 12
ergonomic
guidelines
can help you
avoid injuries
typically
associated with
work at a
computer
workstation.
The importance
of arranging your workstation in
a healthy way has already
been stated in old records
dating back to the 17th Century.
An old Latin quote notes that "the maladies that afflict the
clerks arise from three causes:
first, constant sitting,
secondly the incessant movement
of the hand always in the same
direction and thirdly the strain
on the mind from the effort to
not disfigure the books by
errors." (quotation
translated by Wilmer Cave Wright- Chicago:
University of Chicago Press; 1940).
Today, numerous
Universities like Cornell,
Stanford, UC Davis, U of
Virginia, UCLA and others have
done intense studies
highlighting the
benefit of ergonomic
computer workstations and the dangers to
workers' health arising by not
following certain principles.
Their research on computer
ergonomics is important for the
working individual as well as
for the employer who is
interested in limiting
absenteeism, and in increasing
worker productivity.
Cornell
University has created simple-to-follow 12 step
ergonomic guidelines that will help you
improve your working
environment and protect
your health while working at
a computer workstation. The following easy to
follow guidelines for
computer ergonomics
were adapted from the DEA651
class of 2000 - Bethany
Johnson; Emily Kuperstein;
Mari Mitchell; Heidi Tinnes;
with Garrick Goh (TA) and
Professor Alan Hedge.
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Use a good chair with
a dynamic chair back
that is angled
slightly to the
rear.
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Top of monitor screen
should be 2-3" above
eye level
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No glare on screen;
use an optical glass
anti-glare filter
where needed
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Sit at arms length from monitor;
further if distance
is comfortable and
screen's readable.
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Rest feet on floor or
on a stable foot rest
(move feet
frequently for
circulation)
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Use a document holder,
preferably in-line
with the computer
screen
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Wrists flat and
straight in relation
to forearms to use
keyboard/mouse/input
device
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Keeps arms and elbows
relaxed close to body
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Center monitor and
keyboard in front of
you
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Use a negative tilt
keyboard tray with an
upper mouse platform
or downward tilt-able
platform adjacent to
keyboard
-
Use a stable work
surface and stable (no
bounce) keyboard tray
-
Take frequent short
breaks (micro breaks)
and stretch.
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Ergo In Demand has
specialized in quality
ergonomic computer
accessories to help you
make your ergonomic
computer workstation
healthy following the
recommendations of
numerous researchers.
We can offer you an
ergonomic solution to
establish a work area
environment in
compliance with the
above 12 criteria. For
easy reference we refer
to the numbers above,
give you a short
explanation of our
products that fit the
recommendation with a
link to a product
overview page:
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1. |
Adjust the backrest
for better lumbar
support, or use a
rolled-up towel or
back support
cushion. The chair's back
should not be set
straight upright but
angled slightly
backwards to 135°
in order to reduce
strain on the spine
and ligaments.
The results of
research that was
conducted at Woodend
Hospital in
Aberdeen, Scotland
was presented to the
Radiological Society
of North America
(RSNA) on November
27, 2006 (and
reported in Science
Daily). It noted
that the use of a
"positional MRI"
demonstrated that a
135°
back angle (while
feet were resting on
the floor) provided
less strain and wear
and tear on a back's
spine, muscles and
tendons than either
a 90° sitting
position or sitting
slouched.
Adjust your
armrests for a
neutral arm position
or remove the arm
rests if they are
not useful. Always
use the chair
adjustment functions
to create a better
fit. It is important
that your chair
height be set so
that feet can rest
on the floor. If the
chair is higher, you
can place your feet
on an ergonomic
footrest. |
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2. |
You should be able to
view the screen without
having to turn your head
or tilt it up or down.
There is a general rule
that the top of your
monitor should be
positioned 2" to 3"
above your seated eye
level. Decide what
setting is most
comfortable and doesn't
require your head to
turn or tilt.
There are height
adjustable desks and
using an ergonomic
computer workstation
helps set your
comfortable sitting
position and monitor
height. A much easier
solution is to place
monitors on flexible,
counterbalanced LCD
monitor arms. Laptop
users will benefit with
a height adjustable
laptop stand which can
accommodate to a variety
of workers and work
postures. |
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Ergonomic
computer
furniture
adjustable desks
and stands for
offices, schools
and homes |
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Laptop
Accessories
professional
laptop computer
stands, swivel
stands |
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3.
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Keep the screen
perpendicular to any
strong light source.
Use an
anti-glare/anti-radiation
computer filter.
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Protect and
antiglare computer
filters |
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4. |
Often, monitors are
placed too close or
too far away from
the viewer. In both
situations the
computer monitor
user will eventually
suffer from eye
strain. Depending on
the size of your
monitor you should
center your monitor
at arm's length
distance. Here
again, LCD monitor
arms are extremely
helpful in adjusting
to the most
comfortable and
ergonomic
positioning. |
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LCD monitor arms
mounted to your desk
or wall or pole |
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5. |
As already
mentioned, you
should adjust your
chair so that your
feet rest on the
floor or purchase an
elevated foot rest.
Adjustable footrests
like the ones we
offer help reduce
strain on back and
neck muscles. |
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Adjustable footrests
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6. |
Document stands
eliminate desktop
chaos and help you
work more
effectively and in
maximum ergonomic
comfort. Our brand
name Ninka document
stands can easily
hold large binders
or books. |
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Ninka Document
Stands
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7. |
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Your wrists should
be flat and
straight in relation
to forearms to use
keyboard/mouse/input
device. Ergo In
Demand has a large
range of ergonomic
keyboard trays and
mouse rests. |
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Keyboard tray
systems Mouse arm
rests
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8. |
Your arms and
elbows should be
relaxed and close to
your body.
Organizing your desk
with frequently used
items close by
prevents you from
having to reach and
strain. If you
are a frequent phone
user, consider
purchasing an
ergonomic phone
stand arm that
swivels, frees up
valuable computer
desk space, and
prevents you from
stretching too far
too often. |
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Telephone arms and
stands from
TalkMaster
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9. |
Keep the monitor and
the keyboard
centered in front of
you. |
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Customized keyboard
trays |
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10. |
Use a negative tilt
keyboard tray with
an upper mouse
platform |
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11. |
Or use a downward
tilt-able mouse
platform adjacent to
keyboard. |
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For further information on
computer workstation
ergonomics please visit the following links on
our website:
You will also find
comprehensive information on
LCD computer work practices
on our page,
Ergonomic LCD Computer Arm
Positioning,
and a bibliography on ergonomic
articles under
Ergonomic
Resources.
About Ergo In
Demand
Since June 1,
1985, we have
been at the
forefront of
ergonomic office
products for a
healthy and
comfortable
office and
computer
workstation.
We supply a
broad range of
quality monitor
arms, LCD and
plasma mounts, computer
desk accessories
and filing
systems, office
computer
furniture
including office
cabinets and
media storage to
Fortune 500
companies, small
and medium-sized
businesses, the
government,
financial
institutions,
manufacturers,
and the home
office. Schools
and educational
institutions
value our
quality range of
whiteboards,
bulletin boards,
easels and
school computer
furniture. Ergo In
Demand only
works with
selected
manufacturers,
mostly based in
the United
States,
that have proven
themselves for
dependability
and selection.
All our products
are fully
warranted for
manufacturing
and workmanship
and are
carefully
inspected before
leaving the
warehouses.
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