Seattle Community Colleges
Setting up a
Computer
Workstation
Terminology
ERGONOMICS:
• A way to design the
work stations and
tasks to fit the job to
the worker--NOT the
worker to the job:
Terminology
• Cumulative Stress
Disorder (CSD)
• Work Related
Muscular Stress
Disorder (WMSD)
• Repetitive Stress
Injuries (RSI)
• An example - Carpel
Tunnel Syndrome
CTD and WMSD INJURY
FACTORS
• Lesions and adhesions
to tendons and
ligaments of the neck,
back, shoulders, arms,
wrists or hands
• Inflammation of the
joints
• Spinal issues – lower
back pain
CTD and WMSD PRIMARY
CAUSES
– Repetitive
movements over
long periods of time
combined with:
– Awkward postures
– Use of excessive
forces
CTD RISK CONTROL:
POSTURE
• NEUTRAL & COMFORTABLE:
– Head / shoulders & back in
vertical alignment – how much
does your head weigh?
– Shoulders relaxed with elbows
free and slightly away from
body
– Wrists straight
Symptoms of CSD
CARPAL TUNNEL SYNDROME
• Occurs in typing or using the mouse with
repetitive motion of hands & wrists in an
awkward posture - especially using high
levels of force.
Monitor and keyboard position
•
•
•
•
•
THE TOP OF THE MONITOR
SHOULD BE AT EYE LEVEL TO
AVOID NECK STRAIN (use
computer eyewear if
necessary)
THE KEYBOARD AND
MONITOR SHOULD BE
DIRECTLY IN FRONT OF THE
USER
THE USER’S ELBOWS SHOULD
BE BENT AT A 90+ degree
ANGLE
THE BACK OF THE KEYBOARD
SHOULD BE SLIGHTLY
ELEVATED TO ALLOW THE
USER’S WRISTS TO BE IN A
NEUTRAL POSITION
THE SCREEN SHOULD BE
POSITIONED AT RIGHT
ANGLES TO THE WINDOW TO
AVOID GLARE
WRIST RESTS
• No medical evidence that they reduce RSI injuries...As
they work for some, but not for others
• Usage Guidelines:
– Buy a rest that is even with top of keyboard
– Material should be “medium-soft” (foam--gel mix) so foam
doesn’t break down. AVOID hard plastic types
– DON’T leave wrists on rest...which compresses carpal
tunnel. Palm rest instead.
– Changing typing habits more critical than wrist support
– MOST APPROPRIATELY USED TO REST HANDS
DURING PAUSE IN TYPING
• LEARN TO TYPE CORRECTLY WITH
“FLOATING WRISTS” FIRST!!!
Ergonomic chairs
• Adjustable back height
• Adjustable arm rests
(up and down and in
and out)
• Adjustable seat height
and depth
• Seat pan tilt if possible
• **Chair on left NOT
ergonomically
designed
Ergonomic chairs
• Adjust backrest to provide
lumbar support
• Adjust arm rests to allow free
movement of elbows for typing
Can rest elbow when using
mouse
• Adjust seat height to allow feet
to rest on floor or footrest
• Adjust depth to allow some
distance between back of knees
and seat pan
• Adjust seat pan tilt to alleviate
pressure on backs of legs
MODEL COMPUTER WORKSTATION
•
•
•
•
•
--Fully adjustable
ergonomic chair
--Document holder to
minimize head / eye & neck
movements
- Feet should be flat on
the floor
--(Foot rest where
required)
--Re-organization of
working materials within
your arm reach – have phone
on same side as listening
ear for example
--ergonomic keyboard and
mouse if required
Desk Stretches
• Muscles when remaining
static will fatigue more
easily, circulation will
decrease, you will become
uncomfortable and the
task will become more
difficult
• Stretch breaks help reduce
muscle tension caused
when muscles remain
static or fixed in one
position for too long.
• http://keats.admin.virginia
.edu/ergo/stretch.html