Ergonomic Tips

Ergonomic tips for computer workstation safety

Keyboard and mouse Adjust your keyboard and mouse so that you don't have to reach or assume an uncomfortable position to work. Your mouse should be immediately to the right or left of your keyboard, at the same height as your keyboard. Your keyboard should be adjusted so that your forearms remain parallel to the floor and your wrist straight (with hand neither bent up nor down.) Your wrist should also remain straight when using your mouse. A gel wrist rest can help you keep your wrist straight when using your mouse, but you should avoid resting your wrist on anything. Instead, rest your forearm on your chair's armrest.

Monitor Position your monitor so that you look straight ahead to view it. Your eyes should look slightly downward when viewing the middle of the screen. You should neither have to bend your head down nor up to view your monitor. (Note: If you wear bifocals or trifocals, don't position your monitor so high that you have to tilt your head back to see the screen.)

Chair Arm rests help to keep your forearms parallel to the floor while typing and using your mouse. Adjust your chair so that your feet can comfortably rest flat.

General Move around. Vary your tasks to avoid sitting in one position for long periods of time. Get up and walk around. Relax. Be aware of physical tension, such as clenched muscles and tense shoulders. Try to release tension by moving around or through other relaxation methods. Listen to your body. Pay attention to any pain or discomfort you may feel and take measures to relieve it. (Note: Painkillers relieve pain but can lead you to further injure yourself by continuing to perform the tasks that caused the pain. If your pain is workstation-related, you need to alter your work environment to eliminate the cause of the pain.)

For more information on how to make your workplace ergonomically safe, visit these websites:
Cornell University CUErgo ( Ergo Tips )
10-Tips for Computer Mouse Use
Workstation Checklist
Workstation Guidelines
5-Tips for Laptop Computer Use
How to Sit at a Computer