Making your computer workstation work for you.

1. ERGONOMICS Making Your Computer Workstation Fit You

4. Table of Contents Click on a link to go directly to that section. What is ergonomics? Why is an ergonomically correct workstation important? What are common injuries and symptoms associated with an ergonomically incorrect computer workstation? How can you prevent injuries? Where can you find items to make your workstation ergonomically correct?

6. Why is an Ergonomically Correct Workstation Important? An ergonomically correct workstation will help to prevent bodily injuries that occur over time due to poor posture, repetitive motion, poor workstation design, or improper lifting. Back to Menu

7. COMMON INJURIES AND SYMPTOMS ASSOCIATED WITH ERGONOMICALLY INCORRECT COMPUTER WORKSTATIONS Back to Menu

10. Carpal Tunnel Syndrome

11. Tendonitis

12. Back Pain

13. Eye Strain

15. PREVENTING ERGONOMIC INJURIES Back to Menu

16. USE CORRECT POSTURE

19. MINIMIZE REPETITIVE MOTION

21. DESIGN AN APPROPRIATE WORKSTATION

23. WORKSTATION DESIGN: Adjust Your Chair Now 1. Adjust the chair height to be comfortable relative to the work surface height. Also, try to minimize bending and reaching by setting the chair at an appropriate height. 2. Adjust the backrest so that the chair will support your lower back, which is called the lumbar spine. You may need to use a lumber support pad if your chair does not provide adequate back support. Lumbar Support Pad

24. 3. Adjust the seat pan so that it is tilted slightly backward to make sure you that you sit all the way back in the chair. Do not allow the chair’s edge to place excess pressure behind the knee. 4. Your feet should rest comfortably flat on the floor with your knees bent at a 90 - 110° angle. If your feet cannot reach to rest on the floor, you should use a foot rest. Seat Pan

31. 3. Place your hands on the home keys. Your hands, wrists, and forearms should be in alignment and parallel to the floor. 4. Adjust your chair height if necessary. If your feet are not flat on the floor after adjusting your chair, obtain a foot rest. Using a padded wrist rest in front of your keyboard will help to keep your hands, wrists, and forearms in alignment while you type. Wrist Rest

34. UTILIZE PROPER LIFTING TECHNIQUES

37. EXERCISE REGULARLY

42. Remember… Your workstation should be designed to fit you!