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| Ergonomic Guidelines for a Computer Workstation |
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Ergonomic Guidelines for a Computer Workstation By Joy Larsen, RMT "Ergonomics is about ‘fit’: the fit between people, the things they do, the objects they use and the environments they work, travel and play in. If good fit is achieved, the stresses on people are reduced. They are more comfortable, they can do things more quickly and easily and they make fewer mistakes." The Ergonomics Society (Europe)
Creating a good ergonomic working environment is important to protecting your health. For example, cumulative trauma disorders can be caused by factors such as force, vibration, awkward posture and repetition. The following points are a brief summary of those things that most ergonomists agree are important. Seating Become familiar with your chair and make adjustments to it in the following order. 1. Seat Height 2. Seat Depth 3. Backrest Studies show that the best seated posture is a reclined posture of 100-110 degrees NOT the upright 90 degree posture. In the recommended posture there are significant decreases in postural muscle activity and in intervertebral disc pressure in the lumbar spine. The backrest tension adjustment is one of the most critical factors in adjusting your chair. When setting the tension of the chair, you should play with it until you find a natural balance point. It is important for your feet to be supported; however, emphasis is often placed on the 90 degree knee posture. If you are comfortable to sit with more than 90 degree knee posture, this is acceptable; however less than 90 degrees should be avoided as it may cause back strain. Monitor Are you working with your monitor too high? Research suggests that looking down on the monitor and tilting it back reduces eyestrain while at the same time providing a more natural position for the neck. As we age, many of us experience difficulty seeing close up. This is because the near point, or closest point we can see, moves back, a condition known as presbyopia. By lowering the monitor, ease of vision can be improved because the distance increases. Keyboard and mouse Consider placing your keyboard on a height-adjustable tray. An ideal mouse arrangement is a flat surface that is 2-4 cm above the keyboard. If you work with your mouse at the base of your keyboard, then make sure that it is angled downwards slightly to help to keep your hands in wrist neutral position. Also, keep your elbow as close to the body as possible while you work. Laptop systems Guidelines for laptop use are more difficult because laptop design inherently is problematic - when the screen is at a comfortable height and distance the keyboard isn't and vice versa. For sustained use you should consider purchasing an external monitor and an external keyboard and then arranging your workspace to create a good workstation layout. ________________________________ Springer, Robin, Integrating speech into the big picture of ergonomics, Speech Technology Magazine, May/June 2003 The Pros and Cons of Ergonomic Office Equipment by Dennis Ankrum
"If you are experiencing chronic neck and shoulder pain, any of our therapists can help reduce and resolve your symptoms as well as create a homecare routine to prevent reoccurrence." Massage Vancouver To book an appointment with an RMT please click here.
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