Ergonomics – Guidelines for healthy computer use

Guidelines for healthy computer use

• Move and stretch every hour to promote blood flow
• Respond to any feeling of discomfort by changing position
• Add variety to your tasks
• Make sure you are sitting correctly and have your workstation set up to avoid strain

Posture

• Relax shoulders
• Elbows at 90 degrees
• Forearms level
• Head upright and looking forward
• Neck lengthened
• Back supported by chair
• Use a lumbar support
• Feet fully supported on floor or footrest

Workspace

• Place items close to your position based on how often you use them. Regularly used items should be           placed within easy reach
• If you are using the phone a lot look into a head set or speaker phone. Never cradle the phone           between the side of your head and your shoulder.

Chair

• Adjust seat height so that feet or flat on floor or foot rest with your knees at or slightly below the           level of your hips
• With your bottom pushed into the back of the seat, adjust the back rest height so that the lumbar           support is in the lumbar or curved area of your spine
• Recline the back rest angle between 95-110 degrees so that both the upper and lower part of the           back is supported
• Adjust the armrest height so that your shoulders are not elevated

Computer

• The top of the monitor should be positioned at eye level
• Torso must not be twisted
• Keyboard and mouse should be just below elbow level
• Keyboard should be centered in front of you Adjust the keyboard tit so that your wrist is in neutral (straight)
• Monitor should be about arms length away
• Lighting should be even and glare free