Ergonomics - Saving Your Neck, And Other Body Parts Articles | Ergonomics

Your chair is an important piece to having an ergonomic workstation. Chairs with 5 legs for stability, adjustable height, angle and back support is ideal. The seat depth should be 17-20 inches. It needs a rounded front edge including a slight downward slope (to prevent loss of circulation in the thighs) and tilt 3° forward or 4° backwards. The backrest lumbar support should adjust to 5-10 inches above the seat maintaining the natural "S" curve of the spine.

While seated back in the chair fully, the lumbar should make contact with the seat back and allow the feet to rest flat on the floor. The ideal posture is upright with the hips at a 90° angle to the legs and thighs parallel to the floor- use a footrest if necessary. Elbows should be at a 90° angle, with the arms hanging naturally at the sides. The forearms need to be straight or bent slightly up. The hands should be in line with the forearms, so wrists are straight, when fingers are on the home row of the keyboard.

Armrests are optional and should be adjustable. Have the armrests removed if they do not allow for close proximity to the desk. Do not rest arms on the armrests while typing.

Keyboards and the Mouse
Keyboard designs include split, curved, or rotated. Alternating keyboard designs can reduce tendon stress in the fingers and wrist. Adjust the tilt of the keyboard trying different angles to see what is most comfortable; alter keyboard height if required.

A mouse is either mechanical or optical. Types of mouse devices available include wheel or scroll, cordless, roller ball, and joystick. A mouse should be placed as close to the users side as possible, at a height that allows the upper arm to hang relaxed from the shoulder, and with a "neutral" wrist position. Place the mouse so the cord and items on the desk do not limit movement. To reduce tendon strain and stress try alternating mouse types.

Consider different-sized devices for different hand sizes. The device should be shaped to minimize bent wrist postures and/or support the forearm on a raised smooth surface that will allow for a comfortable wrist position.

Mouse buttons should be located to avoid awkward finger and hand postures. The button click force should not cause fatigue or be so light buttons are clicked inadvertently. Improper button force leads users to hold fingers up and away. This tendency causes static loading of muscles. Hold the mouse in a relaxed manner, do not grip tightly, and move it from the shoulder rather than the wrist. This distributes muscular demands better reducing wrist movements and static loading.

Lighting
Studies have shown inadequate light can affect mood and stress levels which translates into decreased productivity. Therefore, a well-planned office with proper light will reduce or minimize computer screen glare and eye strain. The preferred source of lighting is natural sunlight. If the home layout does not allow for natural sunlight there are several alternatives available, for example, light bulb selection and office décor.

There are many light bulbs on the market today designed to improve lighting in the home and work place. Look for products marketed as:

• Daylight
• Full-spectrum
• Mimicking sunshine
• Improved color rendering

Simple office décor will improve lighting dilemmas: ·

• Walls painted with light colors will reflect available light
• Opening or replacing drapes with light colors and fabrics allows light to filter into the room
• Placing a mirror near a window will reflect additional light