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Office Ergonomics
Most office-based work requires prolonged computer use. Properly setting up and using your computer workstation can improve comfort, health and productivity. Use the Ergonomic Self Assessment Tool to help improve your working posture.

 For more information on key areas of office ergonomics click on the area of interest: 

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DESK CHAIR
Your chair should support proper sitting posture. However, no matter how comfortable the chair, our bodies are not made to sit for extended periods of time. Set you chair to support you using these tips and remember to get up out of your chair at least once every hour.

As much as possible, alternate between sitting and standing or take small walking breaks throughout the day. The backrest should have good low back support. Adjust the height of the backrest to fit your back. Sit upright in the chair with the low back against the backrest. Adjust the height of the chair so feet rest flat on floor or comfortably on a footrest. Thighs should be about parallel to the floor. There should be 2-3 finger-widths between the front edge of the seat and the back of the knee. Armrests should be adjustable. Elbows should rest lightly on armrests and not push shoulders up. Avoid leaning on armrests.

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MONITOR
Once the chair and desk height are properly adjusted, the computer monitor should be placed so the top of the screen is at or just below eye level when seated. The following suggestions can help prevent eye strain, neck pain and shoulder fatigue while viewing your monitor:

• Adjust brightness and contrast to optimum comfort.
• Position the monitor directly in front of the user.
• Position the monitor at a comfortable viewing distance, approximately an arm’s length from the user.
• The monitor should not be directly in front or opposite a window (without light control). This produces too much glare and can cause eye strain.
• If a document holder is used, it should be placed next to the monitor to prevent frequent eye shifts between the monitor screen and reference materials.
• Visit your eye doctor to ensure your corrective lenses are appropriate for prolonged computer use.
• Bifocal, trifocal and progressive lens wearers need to pay special attention to the placement of their monitor. Slight tilting of their heads backwards so they can read the screen through the lower portion of their glasses can lead to neck, shoulder, and back discomfort. The monitor should be placed as low as possible to reduce neck extension.

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KEYBOARD
Many ergonomic problems associated with computer workstations occur in the shoulder, elbow, forearm and wrist. Continuous work on the computer may expose soft tissues in these areas to repetition, awkward postures and forceful exertions, especially if the workstation is not set up properly. The following adjustments should be made to your workstation to help prevent cumulative injuries such as tendonitis and carpal tunnel syndrome:

First adjust your chair as mentioned above, then with your arms resting comfortably at your side, raise your forearms to form a 90 degree angle with your upper arms. You may need to raise/lower your desktop if possible If you have an articulating keyboard tray, adjust it so your shoulders can relax and allow your arms to rest at your sides. Position the keyboard directly in front and close to you to avoid extended reaching.
The mouse/pointing device should be placed adjacent to keyboard and at the same height as the keyboard. Avoid extended and elevated reaching for keyboard and mouse. The back of the wrist should be kept flat (in a neutral position). Do not rest your wrist on the mouse when you are not using it. This puts increased pressure on the wrist. A padded wrist rest will keep your wrists off the hard work surface.
Do not rest your wrists or hands on a wrist rest during keying. These rests are designed to provide support only during breaks from keying. The slope of the keyboard may need to be adjusted so that it is flat or slight tilted away from you to keep your wrists straight. Press the keys gently; do not bang them or hold them down for long periods. Keep your shoulders, arms, hands, and fingers relaxed.

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MOUSE/TRACKBALL
Most, if not all, computer applications require the use of a pointing device. There are many different styles that are available for either the right or left hand, or both. It’s important to find the style and placement that fits you best and reduces your risk for injury.

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LIGHTING

 Lighting not suited to working with a computer is a major contributing factor in visual discomforts including eyestrain, burning or itching eyes, and blurred or double vision. The lighting in most office environments is too bright for optimal monitor viewing. The illumination may be reduced by removing 2 bulbs in a 4-bulb fluorescent fixture, removing the bulbs in every other fixture, or turning off overhead lights altogether. Supplemental desk lighting is better than overhead lighting for reading or printed copy.

Use the following recommendations to reduce eyestrain and eye fatigue: 

• Close blinds to reduce glare.
• Avoid intense or uneven lighting in your field of vision.
• Place monitor at 90 degree angle to windows (where possible).
• Reduce overhead lighting (where possible).
• Use indirect lighting where possible.

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WORKSTATION
Standard furniture may not accommodate individual needs. A taller person may need a one-time adjustment to have his or her work surface raised; a shorter person may need a footrest or other accessories. Adjustable furniture may be needed in situations where multiple people share a workstation.

• The desktop should be organized so that frequently used objects are close to the user to avoid excessive extended reaching.
• The area underneath the desk should always be uncluttered.
• If a fixed-height desk is used, add a keyboard tray that is height/tilt adjustable and is wide enough to accommodate both the keyboard and the mouse.
• A footrest should be used if, after adjusting the height of the chair, feet do not rest comfortably on the floor.
• Avoid cradling the phone between your shoulder and ear. Use a headset or speaker phone if you’re on the phone frequently throughout the day.
• Place the phone on the side of your non-dominant hand (i.e., left side if right-handed, right side if left-handed).
• A document holder will position documents for the most comfortable viewing. The document holder should:
  • Be stable and adjustable (height, position, distance, and angle of view).
  • Be next to your monitor. You should be able to look from one to the other without moving your neck or back.

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WORK HABITS
Repetitious, static work (working at the computer) is very fatiguing on your upper extremities as well as your eyes. It is important that breaks from working at the computer be taken every 20 to 40 minutes in order for your body to rest and recover. Taking a short break (3 to 5 minutes) does not mean you have to stop working, other activities such as talking to a co-worker, making copies, filing, etc. could be done during breaks from typing.

It is also important to change positions periodically. Sitting in one position or leaning on your arms for an extended period of time can interfere with circulation and increase muscle fatigue. Frequently move and stretch your back, arms and legs during the day.
 

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LAPTOP COMPUTERS
*Laptop computers are not recommended as your primary computer. For frequent use, a peripheral keyboard and mouse are recommended to provide adjustability and maintain neutral postures in the arms and wrists.

Transporting the Computer
Keep these ideas in mind while carrying your laptop from place to place:

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