Steps to working ergonomically
3. Feeling comfortable?
• Centre your monitor to avoid twisting and
awkward positions
• Sit at arm’s reach from your monitor to
reduce eye strain
• Position the top of the screen at eye level
• Tilt your monitor slightly upwards to avoid
reflected glare from overhead lighting and
windows
• Ensure your chair is set ergonomically by
following the manufactures instructions.
4. Don’t be a slouch potato!
With laptop sales increasingly outstripping
those of desktop computers, back experts
are pointing to the growing dangers for laptop
users. The risk laptop use poses to our backs,
shoulders and necks as we lean over them at
home, work and on the train is encouraging
an epidemic of musculoskeletal problems.
• Transform your laptop into an ergonomically
correct workstation; invest in a portable
laptop stand allowing you to raise the top of
your screen to meet the level of your eyes.
• Use in conjunction with an external
keyboard and mouse.
• The positioning of your laptop stand, keyboard
and mouse should be parallel to avoid
turning your neck and bending your head.
5. Keyboard is key
The following helpful keyboard ergonomic
tips will increase your well being and prevent
the development of RSIs and Cumulative
Trauma Disorders (CTDs).
• Ideally, the keyboard and mouse should be
25mm or 1 inch below the bottom of your elbow.
• Keep your wrist and hand in line with your
forearm in a straight and neutral position to
reduce stress and strain on tendons and
muscles.
• Adjust the keyboard height so that your
shoulders can relax and your arms rest at
your sides.
6. Beware the mouse!
Forming your wrists to an unhealthy angle
when using the mouse can have a negative
effect on your body causing aches and pains,
as well as joint and/or tendon infections.
Follow these steps to improve wrist health.
• When handling the mouse, keep your hand
in a straight line with your forearm. Avoid
bending the palm at the wrist; either to the
left or right, or up or down.
• Avoid mouse shapes that may cause
the wrists or fingers to be bent sideways or
upwards when grasping the device.
• Movement of the mouse should come from
the whole arm and shoulder, not just the wrist.
Don’t
Don’t Do
These steps are set as a guideline only to assist you to living ergonomically. Just remember posture change is good, take regular breaks and make yourself comfortable.
Do
Ergonomics
7
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