Ergonomics

What are Ergonomics?

a picture of a person sitting at a computer workstation

Ergonomics can be defined as fitting the job to the worker or person. All people are not the same size and everyone has limits. Ergonomics aims to design workstations, work processes, equipment, and tools to fit you. It is important that you know how to adjust your computer workstation to suit you. If your computer workstation does not fit you, the higher the likelihood that you will be exposed to risk factors that may lead to musculoskeletal injury.

The main ergonomic risk factors in the computer workstation setting include the following:

• Repetition: tasks or body movements carried out over and over again
• Awkward postures: body positions that are not considered neutral or "ideal" such as twisting your neck to view your monitor or reaching forward or to the side to use your mouse
• Static forces: maintaining a position for a long period of time (i.e. prolonged sitting, viewing the monitor with a bent neck, or reaching for the keyboard)

Every person responds to ergonomic risk factors in different ways. For example, one person may have symptoms of an injury while another person performing the same tasks may not have symptoms. Ergonomic risk factors should be identified and reduced to lower the risk of injury.

How Should I Sit at My Workstation?

Wrists: Naturally straight position; not bent up, down, or from side to side

Elbows: Bent approximately between 90 and 100 degrees (right angle), close to your body, and supported if possible

Shoulders: Relaxed (not slouched or raised)

Neck: Facing forward and not looking up, down, or to either side

Hips: Bent around 90 degrees with your thighs roughly parallel to the floor

Lower back: Supported to maintain its natural curve

Knees: Bent at approximately 90 degrees with enough space between the back of your knees and the chair to place your fist. To test if correct, you should be able to place your closed fist between the space.

Feet: Placed flat on the floor or supported by a footrest.

Your Computer Monitor

picture of computer monitor

The monitor and keyboard should be directly in front of you. The top of the monitor and document holder should be around eye level when you are sitting comfortably. The monitor should be about arm's length away from you at a comfortable reading distance. The monitor should be angled slightly up toward your eyes. Angling the monitor up too high can increase glare.

Since your eyesight naturally falls about 20 degrees down from the horizontal, the top of the screen should be placed around eye level. You should not have to bend your neck forward or backward to view the screen in this position. Your line of sight should naturally fall to the middle of the screen.

Musculoskeletal Disorders Associated with Improper Ergonomic Practices

Musculoskeletal Disorders (MSD's) can be categorized as injuries or disorders related to muscles, joints, nerves, and tendons. Examples of these types of disorders include Carpel Tunnel Syndrome, Tendonitis, and Tension Neck Syndrome.

MSD's can result from the following:

• Repetitiveness of movement
• Force of movement
• Ergonomically incorrect posture and movement

Eyestrain

Prolonged use of a computer and continued viewing of a computer monitor can cause eyestrain and related eye injuries. Headaches can even occur as a result. If you are viewing a computer monitor for a prolonged period of time, it is important to take short breaks and focus your eyes on something else. Some suggest that you should look out a window for a few minutes and focus on something in the distance to curb eyestrain. It is also important to ensure that your monitor is ergonomically correct and is set up as discussed earlier in this activity.