Guidelines on Computer Workstation - Computer Ergonomics

 12 ergonomic guidelines to help improve your computer working environment and comfort. 

Protect your health by creating a comfortable environment through an ergonomic computer workstation. Computer related injuries are increasing with the explosion of computer technology in the workplace. Prolonged and repetitive work at your computer workstation can create discomfort, muscle aches, and be the cause of work related injuries. Improper posture and improper body positioning at your computer workstation can cause or exaggerate the problems. Implementing the following 12 ergonomic guidelines can help you avoid injuries typically associated with work at a computer workstation.

The importance of arranging your workstation in a healthy way has already been stated in old records dating back to the 17th Century. Constant sitting and the incessant movement of the hand always in the same direction, is not a normal task for the body to perform on a daily basis.

Research has helped determine computer ergonomics. Today, numerous Universities have done intense studies highlighting the benefit of ergonomic computer workstations and the dangers to workers' health arising by not following certain principles. Their research on computer ergonomics is important for the working individual as well as for the employer who is interested in increasing worker productivity.

Cornell University has created simple-to-follow 12 step ergonomic guidelines that will help you improve your working environment and protect your health while working at a computer workstation. The following easy to follow guidelines for computer ergonomics were adapted from the DEA651 class of 2000 - Bethany Johnson; Emily Kuperstein; Mari Mitchell; Heidi Tinnes; with Garrick Goh (TA) and Professor Alan Hedge.

1.       Use a good chair with a dynamic chair back that is angled slightly to the rear.

2.       Top of monitor screen should be 2-3" above eye level

3.       No glare on screen; use an optical glass anti-glare filter where needed

4.       Sit at arms length from monitor; further if distance is comfortable and screen's readable.

5.       Rest feet on floor or on a stable foot rest (move feet frequently for circulation)

6.       Use a document holder, preferably in-line with the computer screen

7.       Wrists flat and straight in relation to forearms to use keyboard/mouse/input device

8.       Keeps arms and elbows relaxed close to body

9.       Center monitor and keyboard in front of you

10.   Use a negative tilt keyboard tray with an upper mouse platform or downward tilt-able platform adjacent to keyboard

11.   Use a stable work surface and stable (no bounce) keyboard tray

12.   Take frequent short breaks (micro breaks) and stretch.

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