Computer Ergonomics
by James E. Clemens II
If you are using your computer on a regular basis, you really need
to pay attention to the strain that computer activities can have on
your long term health. It has been discovered that improperly
designed workstations can cause musculoskeletal disorders.
Most desks and furniture are improperly designed for
computer-related tasks. For instance, a typical office desk is 29"
high and tables are 30" high. While this works well for eating,
writing and general office work, it is terrible for computer-related
tasks. As a furniture designer, I have discovered that keyboards
need to be at a height of 26" - 28'' and the monitor needs to be 31"
- 34" high. You can comfortably perform office work at a computer
desk, but not the other way around, so your computer furniture ought
to be designed especially for computers. If you are using an old
desk from pre-computer days, it could vary in height from 28" - 33"
high, which places the keyboard too high and the monitor too low.
These little differences will compound computer strain and
ultimately cause musculoskeletal disorders.
There is no specific arrangement that will prevent strain for all
people, as your body type & size, plus your overall health, will
greatly affect the situation. This page is not meant to play doctor,
but merely to shine a light on the subject. We recommend consulting
with your healthcare professional for more information.
Ergonomics: Tips & Tricks
Avoid back strain by using a chair that will support you lower back.
You should be completely supported, with a natural body posture.
Keep your leg area clear to allow for proper positioning, and
occasional movements & stretching. If your feet do not rest
comfortably on the floor, your chair is too high. However, if
lowering your chair prevents proper alignment to your desktop, use a
footrest instead.
Position your keyboard front & center with your mouse placed just to
the side. Your mouse and keyboard should be the same height, around
elbow level. If you have other items that you frequently use while
working, place them on the opposite side of your mouse, but just as
close. If you have to stretch & twist to reach these items, you risk
straining a tired body part.
While using your keyboard or mouse, keep your fingers straight and
avoid bending your wrist in any direction. Your hands and wrists
should float above the keyboard; stretch your arms to reach keys
instead of your fingers.
Position the top of the monitor at eye level, unless you wear
bifocals, in which case you would want the top of the monitor to be
much lower. The monitor should be placed front & center (about 18" -
24" away), with your documents attached to the side, hanging on a
document holder. Keep your monitor clean of smudges and away from
light sources that create glare. Use the on-screen display to adjust
the brightness & contrast to best suit your environment.
If you employ these tips & tricks, you will be able to work more
efficiently and for longer periods of time. Remember to take
frequent breaks, to vary your tasks and how you perform them, and to
learn about the many features built into your Windows operating
system and other software. We have assembled a list of Keyboard
Tricks that will provide fast & easy shortcuts to use while surfing
the web as well as within many of today's popular software programs.
Once you have mastered the keyboard tricks, try to watch out for
low-impact forces that build up over time. Gripping the mouse
tightly is a Static Force that will lead to musculoskeletal
disorders. Typing and mouse clicking is a type of Dynamic Force that
will surely strain your muscles and lead to musculoskeletal
disorders as well. And never work at a desk that causes you to rest
your arms on the edge of a desktop, as this Contact Force will
create the perfect setting for strain.
I hope this guide helps you work in a healthier manner. Happy
computing to you!
