COMPUTER
ERGONOMICS
C omputers are an integral part
of life and no longer need
specialised training for use.
Many people spend hours a day in
front of a computer without thinking
about the impact on their bodies.
They physically stress their bodies
daily without realizing it by extending
their wrists, slouching, sitting without
foot support and straining to look at
poorly placed monitors. Anyone who
uses a computer for prolonged
periods is at risk for headaches,
burning eyes, red eyes, a stiff neck
and many other problems. It can also
cause physical stress that eventually
could lead to a disability.
“Ergonomics is a science concerned
with the ‘fit’ between people and
their work”.
It puts people first, taking account of
their capabilities and limitations.
Ergonomics aims to make sure that
tasks, equipment, information and
the environment suit each worker.
Computer Ergonomics addresses
ways to optimize your computer
workstation to reduce the specific
risks of injuries & disorders listed
below:
 Tendonitis
 Tenosynovitis
 Trigger Finger
 Epicondylitis
 Thoracic Outlet Syndrome
 Carpal Tunnel Syndrome
 Exposure to heat or cold
 Spinal & Back injuries
 Repetitive Stress Injuries (RSIs)
 Repetitive Motion Injuries (RMIs)
 Musculoskeletal Disorders (MSDs)
 Cumulative Trauma Disorders
(CTDs)
“Ergonomics is not th e
problem - it is the Solution!”
Ergonomic injuries or MSDs can
affect the muscles, nerves, tendons,
ligaments, joints, cartilage and spinal
discs. They can be directly or
DGKCC HSE HUB BALOCHISTAN
“Listen to your body’s
they become screames!”
indirectly related to job duties or the
whispers before
work environment. Non-work 10 tips for an Ergonomic Computer
activities and environments can also Workstation:
impact MSDs.
Signs and Symptoms of an
Ergonomic Injury or MSD:
 Pain in the fingers, wrists, or other
parts of the body: may include a
dull aching pain, a sharp stabbing
pain, or even a burning sensation
 Tingling or numbness, particularly
in the hands or fingers
 Swelling, inflammation, or joint
stiffness
 Loss of muscle function or
weakness
 Discomfort or pain in the
shoulders, neck, or upper or lower
back 1. Use a good chair with a dynamic
 Extremities turning white or feeling chair back
unusually cold 2. Top of monitor casing 2-3" (5-8
 General feeling of muscle tightness, cm) above eye level
cramping, or discomfort 3. No glare on screen, use an optical
 Clumsiness or loss of coordination Glass anti-glare filter
 Range of motion loss 4. Sit at arms length from monitor
 Discomfort when making certain
5. Feet on floor or stable footrest
movements
6. Use a document holder
7. Wrists flat in relation to forearms
Risk Factors:
to use keyboard & mouse
 Repetition (key punching)
 Forceful Exertion
8. Arms and elbows relaxed close to
body
 Direct Mechanical Pressure on wrist
9. Center monitor and keyboard in
 Static Posture front of you
 Inadequate Recovery Time
10. Take frequent short breaks
 Awkward Posture
 Environmental Stressors Benefits of Ergonomics:
Adapt Laptops: Laptop computers  Reduces costs
are not ergonomically designed for  Improves productivity &
performance
prolonged use. The monitor and
 Improves quality
keyboard are so close together that
they cannot both be in good  Improves employee engagement
positions at the same time. For  Creates a better safety culture
prolonged use, it's best to add a
separate mouse and keyboard. The
laptop can be placed on books so the
top of the screen is at eye level, then
use an external keyboard so that
your elbows can rest above 90° by
your side.
PREPARED: ANSAR ALI (AM HSE)