Ergonomic Solutions – Adjusting
your Workstation to Fit You
Kelly Haidar
Carol Schmeidler
UB Environment, Health & Safety
What This Isn’t
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A Scientific Study
The end-all, cure-all
Infallible
Guaranteed 100%
What This Is
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Information based on current standards
Only about computer work stations
Information you can apply at your work stations
Information you can take home
But First, Let’s Stretch!
Here are some stretches you can do during the day.
But First, Let’s Stretch!
You can do these while sitting:
History
• Typewriter ergonomics?
• History of the keyboard
• Then vs. now
Questions to ask
• Do you use a computer for >4
hours of your workday?
• What’s your “Ergo Knowledge”?
• Does your furniture fit you?
• Have you looked at the EH&S
website for information?
• Desktop/Laptop/Tablet/Phone?
Questions to ask
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Do you talk on the phone while typing?
Type from text?
Light? Climate?
Condition of area?
Breaks?
Solutions
Other activities can affect you, including:
• Hobbies outside of work
• Medical conditions (diabetes,
pregnancy)
• Medications
• Second/Third jobs
• Age-related disorders
A pain in the wrist isn’t always
Carpal tunnel!
Arranging Your Workstation
10
Solutions
• Design ergonomics into any job
• Pre-planning is the best course of action
• THERE IS NO “ONE SIZE FITS ALL”
Education Education Education
Solutions –Basic Principles
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Environment affects behavior
Movement is critical
Minimize extreme postures
Avoid contact stress
Take breaks
Solutions – Basic Principles
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Minimize extreme postures
≥ 90° angles in knees, hips, elbows
Avoid contact stress
Adjust what you can
Improvise
Take breaks!
Arranging Your Workstation
Chairs:
• While standing, seat height at knee level
• Feet flat on floor or footboard
• Room between chair edge and knees
• Backrest supports lower back curve
• Shoulders upright, not hunched or low
• Arms rest at sides, 90° angle at elbows
Arranging Your Workstation
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Work Surface
Elbow height
Adequate leg room
Adjustable keyboard trays
Store materials on work surface (don’t
bend)
Organization
Arranging Your Workstation
Monitor
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Directly in front of you
Approximately arm’s length away
No squinting required
Top of monitor even with eyebrows
For multiple monitors – center one used
most often or angle to see both equally
Arranging Your Workstation
Keyboard
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Directly in front of you
Do not use keyboard “feet”
Neutral or negative tilt to keyboard tray
Neutral, straight wrists
Don’t rest on wrist rests
Arranging Your Workstation
Mousing
• Hand in straight line with forearm
• Do not bend wrist
• Mouse should same height as and directly
adjacent to keyboard
• “Soft grip” on mouse, no resting
Arranging Your Workstation
Accessories
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Headset or shoulder rest
Document holder – adjacent to monitor
Foot rest
Monitor Arm
Mice, Keyboards
Task Lamp
Keep Moving!
• Turn whole body, don’t twist
• Breaks – 1 min./30 min. or 20/20/20
Laptop Use
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Same requirements
Docking Stations
Use laptop as monitor (stand)
Aux. keyboard and mouse
Lighting
• Different tasks require different levels
of light
• “Old eyes” need more light
• Task lighting avoids glare, provides
additional light when/where needed
Standing vs. Sitting
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Doing either all day isn’t good!
Many types of standing work stations
Make sure both are properly adjusted!
Standing relieves pressure on lower back
Sitting is better for legs and feet
Standing vs. Sitting
• Standing posture – neutral neck, 90º angle in
arms
• Comfortable shoes
• Anti-fatigue mat (beveled edge)
Tablets, phones
Remember that…
• The best solutions ≠ the most expensive
• Gadgets, bells & whistles can’t
substitute for training and good
practices
• The best way to prevent problems is to
design them out at the beginning
Assistive Devices
Resources
Your local Safety & Health Professional
• http://www.buffalo.edu/facilities/ehs/safetyindustrial-hygiene/ergonomics.html
Recommendations
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www.osha.gov
www.nih.gov/od/ors/ds/ergonomics/lab1.html
www.cdc.gov/niosh/topics/ergonomics/
http://www.seating-ergonomics.com/index.html
“The Ergonomics Guide to Computer Workstations – AIHA
publication
Other Universities
• www.ergonomics.ucla.edu/
• www.ergo.human.cornell.edu/
• www.yale.edu/ergo/
Questions??