Ergonomics For
Computer Users
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Ergonomics
It derived from two greek words
“ergon” meaning work
“nomos” meaning laws
The word is used to describe the science of
“designing the job to fit the worker not forcing the
worker to fit the job.”1
Ergonomics is study of how equipment and furniture
can be arranged in order that people can do work or
other activities more efficiently and comfortably.
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JOB ANALYSIS
Job description – A written or verbal description of
the function of the job
Job demands analysis – a checklist or itemization of
the physical demands of the job in general
Task analysis – a detailed inventory of the
frequency, duration and forces required to meet the
major demand of the job
Ergonomic evaluation – a mathematical analysis of
the physical aspects of the job which might be
considered hazardous based on the above analysis.
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Risk Factors2
There are certain conditions or risk factors
that can contribute to the development of
musculoskeletal disorders (MSDs) when
computer users are exposed frequently to
these risk factors, or for long periods of time.
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Risk Factors2
The conditions for exposing a user to the risk
of MSDs associated with computer use are as
follows:
• Keying for long periods of time without
breaks or rest
• Using force when striking the keyboard or
when gripping the pointing device
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Risk Factors2
• Working with awkward neck, shoulder, elbow,
wrist, or back postures
• Remaining in the same position for a long time
with little or no movement
• Continuous pressure against the wrist rest, work
surface edge, or armrest with the wrists, forearms,
or elbows; or against the front edge of the chair
with the back of the legs.
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Risk factors
While using computer, you might feel
discomfort at
◦ Lower back
◦ Upper back
◦ Neck
◦ Arms / shoulder
◦ Forearms
◦ Wrist / hands
◦ Vision
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Positions..
1) When sitting
2) When keying
3) When positioning the cursor with a pointing
device
4) When organizing the work space
5) When viewing the monitor
6) When reading the document
7) When using a new software program or
operating system (os)
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When sitting
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GOAL 1
Adjust the seat pan
height so that
a. Your feet rest
comfortably flat on the
floor, or on a footrest.
b. Your knees are
slightly lower than
your hips.
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Ergonomics For Computer Users
GOAL 2
Adjust the seat pan depth
so that there is a 2– 4-inch
gap between the back of
your knees and the front
edge of the chair when
your back is against the
chair.
To prevent pressure and
cutting off circulation to
the lower legs
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GOAL 3
Adjust the height of the
back of the chair so that
the curve of the back of
the chair fits into the
deepest part of the curve
in your lower back.
So back is supported
with proper lumbar and
thoracic curve.
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GOAL 4
Adjust the tilt of the
back of the chair so
that the back of the
chair is upright or
tilted back for comfort.
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GOAL 5
Adjust the armrests
so that
a: They are slightly
below your elbows
when your shoulders
are relaxed.
b. Your arms hang
comfortably at your
sides.
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GOAL 6
Adjust the armrests so
that they do not
interfere with access to
keying, mousing or
writing surfaces.
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When keying
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GOAL 7
When the keyboard is at the right height
7a. Your shoulders are relaxed, and your
elbows are close to your body.
7b. Your elbows are bent to 90 degrees, or
slightly greater 100 – 110 degrees
7c. your wrist in a straight position .
7d. The tops of the “home row” keys are at
the same height as your elbows, or slightly
below your elbows.
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Figure
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WHEN POSITIONING THE
CURSOR
WITH A POINTING DEVICE
The pointing device is close to the
keyboard.
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GOAL 8
Place the pointing
device or mouse within
close reach so do not
have to stretch to use it.
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ORGANIZING
THE
WORK SPACE
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GOAL 9
a. Reaches performed frequently are within
the near work space (your elbows are at your
sides).
b. Reaches performed occasionally are within
the near or mid work space (no more than an
arm’s length away).
c. You are not reaching across your body to
work.
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Figure
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WHEN VIEWING THE
MONITOR
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Goal 10a
Adjust the height of the monitor so that
• It is directly in front of you and the the
top line of print is at or just below eye
level.
• You are able to scan the screen from top
to bottom using only eye movements, not
head movements.
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Figure
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Goal 10b
Start with the monitor an arm’s
lenght away. Then adjust the
distance of the monitor so that
you can sit against the back of
the chair and read the monitor
screen from a comfortable
distance, without experiencing
eye fatigue, blurred vision, or
headaches.
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Goal 10c
Adjust the tilt of the
monitor so that the
screen is free of glare.
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WHEN READING THE
DOCUMENT
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Goal 11
Position the document so that
a. It is off the flat work surface and in your line of
sight.
b. It is directly next to the monitor or between the
monitor and the keyboard.
c. It is at the same distance as the monitor or closer.
d. You can shift your view between the document
and the monitor by moving only your eyes, not
your head.
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Figure
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KNOW YOUR SOFTWARE
PROGRAMS
AND OPERATING SYSTEM...
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Goal 12
Ask your manager for instructions or training
before you begin so that
a. You are efficient in the most common tasks
you perform.
b. You reduce the stress and frustration you
experience when you cannot complete a task.
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References
1. Workplace Ergonomics Reference Guide
2nd Edition A Publication of the
Computer/Electronic Accommodations
Program
2. Easy ergonomics for desktop computer
users Department of Industrial Relations
Cal/OSHA Consultation Service
Research and Education Unit
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