Ergonomics

Introduction
It is helpful to
understand the
concepts of neutral
body positioning.
This is a
comfortable work
posture where
your joints are
neutrally aligned.
Working with the body in a neutral position
reduces stress and strain on muscles,
tendons and skeletal systems. Working
with the body in a neutral position also
reduces the risk of developing
musculoskeletal disorders (MSDs).
Good Working Position
Workstation Components
 Thighs and hips should generally be
parallel to the floor with the knees
approximately the same height as
the hips and with the feet slightly
forward.
Regardless of how good your working
posture is, working in the same posture
or sitting still for prolonged periods is not
healthy.
 Stretch your fingers, hands, arms
and torso at brief intervals
throughout the day.
 Make small adjustments to your
chair and/or backrest.
 Alternate tasks whenever possible.

To maintain a Monitor
neutral body The top of the
posture while at a monitor should
computer be at or slightly
workstation, below eye level
consider the (see exception
following elements: below for bifocal
users). The
center of the
computer
monitor should
normally be located 15 to 20 degrees below
 Hands, wrists and forearms are horizontal eye level.
straight, in-line, roughly parallel to
the floor. For individuals wearing bifocals/trifocals, the
 Head level or bent slightly forward, top of the monitor should be at or slightly
forward facing and balanced. below the area of the glasses the individual
Generally it is in-line with the torso. uses to view the monitor.
 Shoulders should be relaxed and
upper arms hang normally at the Sit at a
side of the body while computing. comfortable
 Elbows should be close to the body distance from
and bent between 90 and 120 the monitor
degrees. where you can
 Feet should be fully supported by easily read all
the floor or footrest and the back text with your
should be fully supported as well. head and torso
in an upright
position and your
back supported by your chair. Generally,
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Ergonomics
the preferred viewing distance is between elevated above the wrist/palm rest while
20 and 40 inches from the eye to the front of typing. When resting, the pad should
the surface of the computer screen. contact the heel of your palm on your hand
– not your wrist.
Viewing distances that are too far can cause
you to lean forward and strain to see small Keyboard
text. This can fatigue the eyes and place
stress on the torso because the backrest is While computing, the elbows should be at
no longer providing support. the same height as the keyboard and the
arms should hang comfortably to the side of
Viewing distances that are too short may body. Further, the shoulders should be
cause your eyes to work harder to focus relaxed and wrists slightly bent up or down
(convergence problems) and may require or to either side.
you to sit in awkward positions.
The keyboard should be placed directly in
Viewing the monitor for long periods of time front of the individual at a distance which
can also cause eye fatigue and dryness. allows the elbows to stay close to the body
 Rest your eyes periodically by and the forearms approximately parallel to
focusing on objects that are farther the floor.
away.
 Stop, look away and blink at regular A keyboard or mouse that is too close or too
intervals to moisten the eyes. far away can potentially cause an individual
 Alternate duties with other non- to assume awkward postures such as the
computer tasks such as filing or following:
phone work to provide periods of
 Reaching with the arms
rest for the eyes.
 Leaning forward with the torso
 Extreme elbow angles
If there is a
glare on the
These awkward postures can lead to
screen, tilt the
musculoskeletal disorders of the elbows,
monitor (no
shoulders, hands and wrists.
more than 10
to 20 degrees)
Mouse
so it is
perpendicular
to your line of Position the
sight. Monitor mouse to
support maintain a
surfaces straight,
should allow the user to modify viewing neutral posture
distances, tilt and rotation angles. and make sure
the mouse is
Wrist Palm Support designed to fit
your hand (i.e.,
If used, left/right hand
wrist/palm models).
rests should Avoid tightly
allow your gripping the mouse. Selection and
hands to placement of a mouse are important factors
move freely in creating a safe workstation.
and be

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Ergonomics
Document Holder

Below are a few tips to consider when using
a document holder:
 Place documents at or about the
same height and distance as the
monitor screen.
 Stabilize the document holder when
it is loaded with heavier documents
 Task lighting on the document
holder should not cause a glare on
the monitor
 Documents positioned too far away
from the monitor may require
awkward head positioning, as well
as frequent movements of the head
and neck to look from the monitor to
a document. Such awkward
postures can lead to muscle fatigue
and discomfort of the head, neck
and shoulders.
lowered or if the monitor or keyboard is too
high, use a footrest to provide stable
support for both feet.
Telephones
Consider the following telephone tips
regarding your work habits:
 Keep the phone close enough to
avoid repeated reaching.
 Use the speaker phone when
possible.
 Depending upon usage patterns,
place the telephone in the primary or
secondary work zone. This will
minimize repeated reaching, thus
reducing the possibly of injury.
Preventative Measures

Chair One of the key elements of preventative

measures regarding ergonomics is to
A properly understand the concepts of neutral body
adjusted chair is positioning. Final tips to remember are as
an essential follows:
element of a safe
and productive  Proper work station set-up should be
workstation. The in place to prevent injury.
chair must  Participate in hazard control
provide activities such as taking breaks or
necessary support to the back, legs, changing tasks.
buttocks and arms, while reducing  Improper practices should be
exposures to awkward postures, contact corrected to prevent injury.
stress and forceful exertions.
A good ergonomic program includes
The seat pan should provide support for instruction, regular monitoring, and
most of the thigh employee feedback.
without contact
between the
back of the
user’s knee and
the front edge of
the seat. If the
seat cannot be

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 Print Name: ________________________
Division: ________________________

Ergonomics Date: ________________________

Signature: ________________________

8. The keyboard should be placed directly

Exam in front of an individual at a distance that
allows the elbows to stay close to the
1. Neutral body positioning is a body with the forearms approximately
comfortable work posture where your parallel with the floor.
joints are neutrally aligned. a. True
b. False
a. True 9. Place documents at or about the same
b. False height and distance as the monitor
screen.
2. Working with the body in a neutral a. True
position reduces stress and strain on b. False
muscles, tendons and skeletal systems
and reduces the risk of developing 10. A chair that is properly adjusted is an
musculoskeletal disorders (MSDs). essential element of a safe and
a. True productive workstation.
b. False a. True
b. False
3. Elbows should be close to the body and
bent between 45 and 60 degrees.
11. A properly adjusted chair provides
a. True necessary support to:
b. False 1)
2)
4. The center of the computer monitor 3)
should normally be located 15 to 20 4)
degrees below horizontal eye level.
a. True 12. List three (3) things you can do to
b. False eliminate eye fatigue after long hours of

5. Generally, the preferred viewing viewing the monitor:

distance is between 50 and 60 inches 1)
from the eye to the front of the surface 2)
of the computer screen. 3)
a. True
b. False Note

Employees must forward the completed

6. Viewing the monitor for long periods of
topic exam page to their local EHS support
time can cause eye fatigue and dryness.
staff. In order to obtain credit for this training
a. True topic, the exam must also be completed and
b. False passed with a minimum score of 80.

7. If there is a glare, slightly tilt the monitor Please keep a copy of the completed exam for
your records.
(no more than 10 to 20 degrees) so it is
perpendicular to your line of sight.
a. True
b. False