The guidlines presented in this brochure can help you create a safer and more comfortable work environment.
We recommend that you read the entire brochure before making any adjustments, because all the variables need to work in harmony.
Since everyone's needs differ, you are the only one who can properly set up your work area to suit your needss and protect against repetitive strain injuries.
As a first step, clear enough room to work efficiently, and place materials or supplies where they don't interfere with your movements. Be sure to arrange your work area so that you can face the display and keyboard directly, without having to twist your body.
If overheard lighting is uneven or insufficient, use task lighting to shed light on hard copy to high-use areas of your desk to minimize eyestrain.
If you use the telephone often, don't cradle it between your neck and shoulder. See if a headset can be adapted to your phone, or try a receiver shoulder rest.
Making the right ergonomic adjustments to your chair, keyboard, and display are important, too. Remember, comfort is the key, so don't think you must adhere rigidly to the following guidelines. If you find the results uncomfortable or painful in any way, alter your position slightly.
For additional information contact your company's safety department or refer to the American National Standard for Human Factors Engineering of Visual Display Terminal Workstations, published by the The Human Factors Society, Inc. ANSI/HFS 100-1998.
The backrest of the chair should have a snug fit against your back. Every chair is different, but in general, look for height, lumbar support, and tilt adjustments. If you find that you need additional lumbar support, a back cushion can be used to customize your chair. Adjust your seat tilt so you're sitting upright with your feet firmly on a surface and your lower back well supported. Set chair height so your hands and wrists are at about the same level as the home row on the keyboard. If these adjustments cause your feet to dangle, you'll need a foot rest.
If you frequently type from hard copy, use a copy stand and place it at the same height and distance form your eyes as the computer screen. The copy stand should be next to the screen with the text about eye level. Refocusing exercises the muscles of your eyes and reduces visual fatigue. As an ongoing precaution, have your vision checked periodically. Be sure tell your doctor that your work on a computer. If glare is a problem, there are several possible solutions. Position the screen at right angles to bright light sources. Do not face a window. Keep the screen clean. Use an antiglare screen. If you have trouble reading what's on the screen, adjust the brightness and contrast controls. Troublesome reflections may be eliminated by tilting the display.
Then moving the mouse use your whole arm, not just your wrist. Your mouse or trackball should be at the same height as your keyboard and within easy reach. When typing, your wrists should be as straight as possible, your forarms parallel to the floor. If they're not, adjust your keyboard tray, desk height, or chair accordingly. Your hands should float over the keys: don't reach too far with just your fingers. A wrist rest allows you to rest your wrists while not typing.