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Work Place Ergonomics - Quick Tips

Quick Tips

Just remember the basics:

Follow these principles in order to improve your comfort at your workstation

Visual Discomfort

May occur from:

  • Glare from your monitor
  • Improper lighting conditions
  • Sitting at an incorrect distance from your monitor
  • Poor copy position
  • A dusty screen

Quick Tips

  • Sit about 24" from your monitor
  • Position top of monitor screen at or below eye level
  • Use a copyholder to position document vertically
  • Use a glare filter to reduce brightness & reflection
  • Keep screen clean and clear
  • Add a task light to illuminate documents
  • Use computer glasses (if required)
  • Wear darker, non-reflective clothing

Neck Pain

May occur from:

  • Improper monitor height
  • Typing documents while in awkward body positions
  • Poor posture

Quick Tips

  • Raise monitor so that eyes are level with top of monitor frame, and position about 24" away
  • Never type from a document laid flat on work surface
  • Position document holder even with monitor height and at the same depth as the monitor glass
  • Avoid cradling the phone between your shoulder and ear

Back/Leg Pain

May occur from:

  • Incorrect posture
  • Lack of lumbar (lower back) support
  • Poor support and position of feet
  • Poor circulation

Quick Tips

  • Adjust chair so thighs are parallel to floor
  • Sit back in seat so that lower back is supported firmly by chair or a lumbar support cushion
  • If feet do not touch the floor, use a footrest to relieve "pull" on lower back
  • Use a molded seat cushion which distributes weight and provides support
  • Try a textured footrest to promote good posture and circulation
  • Place feet straight down or slightly forward

Wrist Pain

May occur from:

  • Unsupported wrists while utilizing the keyboard & mouse
  • Repetitive motions
  • Improper stretching or positioning of fingers

Quick Tips

  • Keep wrists in a "neutral" position when typing or using a mouse
  • Keep the bottom of elbow even with the keyboard height, not below
  • Keep forearms parallel to the floor
  • Maintain a 90 degree angle between upper arm & forearm
  • Use minimum force while striking keys
  • Utilize chair arms for support
  • "If you feel an ache, take a break"