workplace week 8 (1)
Your Computer
Office Ergonomic Handbook
General Recommendations
Your keyboard and mouse should be slightly below elbow level and close to your body.
The mouse should be positioned beside the keyboard and in front of your mousing hand.
To achieve a neutral position:
Adjust the keyboard/mouse with an adjustable tray:
Move to elbow level.
If no adjustable tray is available:
Adjust chair height to achieve appropriate angle.
The keyboard should be angled for natural wrist position.
Have a co-worker check your wrist posture as you type.
Refer to Appendix B for detailed arrangements of keyboard and monitor.
Ergonomic Keyboards
Ergonomic keyboards help maintain wrist in a neutral position while typing.
Before changing keyboards, make workstation adjustments first.
Considerations when changing keyboards:
Adjustability of the keyboard.
Time required to achieve current typing speed.
Key depression force required.
Evaluate if the keyboard is adjustable as some are one-size-fits-all.
Always "try before you buy" ergonomic products and ensure compliance with CSA-Z412 standards.
Keyboard and Mouse Adjustments
Keyboard trays vary in size, adjustability, and attachments.
Ideal keyboard tray features:
Sufficient size for keyboard and mouse.
Adjustable height and angle in all directions.
No attachments under tray that could cause discomfort.
Position keyboard directly in front and type with wrists floating above.
Maintain a straight wrist position when using mouse:
Mouse should be at the same height as the keyboard, close to the body.
Use your whole arm to move the mouse.
When using a dedicated mouse, support your forearm on the desk or an armrest.
Use a mouse pad for cleaner movement and operation.
Mouse Tips
To reduce stress on dominant hand, try using the mouse with the non-dominant hand.
Move your entire arm when using the mouse rather than just your hand.
Lower arms should be supported during long mouse use:
Rest mousing arm on desk or armrests.
Padded wrist rests can reduce contact pressure on wrists:
Use wrist rests correctly: only while resting, not while typing.
Wrist rests should support neutral wrist position and be made of firm materials.
Setting Up Your Keyboard and Mouse
Ensure wrists, elbows, and shoulders are in the preferred position for comfort.
Evaluate the current resting position of your wrists and elbows:
Hands at elbow height or slightly lower are ideal.
If keyboard height is too high, use trays to lower it.
Avoid excessive bending of wrists (neither flex nor extend).
Check the keyboard angle and wrist positioning:
Aim for a straight wrist position during typing.
Monitor Positioning
The monitor should be centered in front of you at eye level.
Ideal distance from monitor is approximately arms-length away.
Positioning of the monitor should avoid neck strain:
Monitor should be slightly angled up toward the eyes.
Adjust chair height for proper alignment; this may involve readjusting keyboard height.
If the workspace is cramped, consider using keyboard trays for better arrangement.
Document Positioning
Use document holders to reduce neck strain from looking down.
Adjust work surfaces to ensure the monitor and documents are in line of sight:
Keep head upright while typing or reading.
If neck is twisted or bent, reposition monitor/documents accordingly.
Use adjustable monitor arms to place monitor at the correct height.
Vision and Glare Management
Regular eye exams are important to address vision problems related to computer work.
Adjust monitor height and positioning to accommodate bifocal users:
Monitor lower and closer.
Potential for specialized computer glasses may arise.
Cable management allows for flexibility in monitor positioning.
Office Lighting
Light levels need to be appropriate for both computer and paperwork to minimize strain.
Avoid direct light exposure to prevent glare on monitors:
Identify sources of glare and adjust lighting or monitor positions accordingly.
Use desk lamps to manage light levels for different tasks effectively.
Computer Office Ergonomics: Q&A
Q1: What is the ideal keyboard and mouse positioning?
A1: Your keyboard and mouse should be slightly below elbow level and close to your body. The mouse should be positioned beside the keyboard and in front of your mousing hand.
Q2: How can I achieve a neutral position for my keyboard and mouse?
A2: Adjust the keyboard/mouse with an adjustable tray to allow them to move to elbow level. If no adjustable tray is available, adjust chair height to achieve the appropriate angle. Ensure the keyboard is angled for a natural wrist position.
Q3: What should I check for wrist posture while typing?
A3: Have a co-worker check your wrist posture as you type; ensure wrists are straight and not bent excessively.
Q4: What are ergonomic keyboards and why are they important?
A4: Ergonomic keyboards help maintain wrists in a neutral position while typing, reducing strain. Adjust workstation first before changing keyboards.
Q5: What considerations should I make when changing keyboards?
A5: Check for adjustability, time required to achieve current typing speed, and the key depression force required. Always try products before purchasing.
Q6: What features should an ideal keyboard tray have?
A6: Features include sufficient size for both keyboard and mouse, adjustable height and angle, and a clear area under the tray to avoid discomfort.
Q7: How should I position my mouse?
A7: The mouse should be at the same height as the keyboard and close to the body. Move with the entire arm, not just the wrist.
Q8: What tips can help reduce stress on my dominant hand while using a mouse?
A8: Try using the mouse with the non-dominant hand and ensure that forearms are supported during long use. Padded wrist rests should be used only while resting.
Q9: How should I set up my keyboard and mouse for comfort?
A9: Ensure wrists, elbows, and shoulders are aligned comfortably. Keep hands at elbow height or slightly lower while avoiding excessive bending of wrists.
Q10: What is the ideal monitor positioning?
A10: The monitor should be centered in front of you at eye level, approximately an arm's length away, slightly angled up to avoid neck strain.
Q11: How can I position documents to reduce neck strain?
A11: Use document holders and adjust work surfaces to keep documents and monitor in line of sight to maintain a neutral neck position.
Q12: What precautions should I take for vision and glare management?
A12: Regular eye exams are essential. Adjust monitor positioning for glare, and consider using desk lamps for optimal light levels, avoiding direct exposure that causes reflection on the screen.