Computer Workstation Ergonomics

Introduction
Although it often seems as if personal computers have been around forever, they are still less than two decades old. Unfortunately, as the electronic information age has advanced, so too have concerns and complaints about working with computers. This Web site provides an overview of the basic guidelines needed to ensure a safe and comfortable computer workstation. By a combination of proper design and appropriate work habits, it is possible to virtually eliminate the risk of acquiring repetitive motion disorders associated with keyboard work. And don’t just restrict these guidelines to your work – keep them in mind for home as well.

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Risk Factors for Computer Users

Many activities and work operations can cause minor aches and pains that we all experience at one time or another. For those who spend large amounts of time working with computer workstations, however, three factors have been identified as contributing to ergonomically-related problems. Although any one alone can create problems, the combination of all three produces the most significant risk of injury. While reviewing these factors, keep in mind that they apply to all activities, and not just computer use at work. Also, recognize that you have control over how you work, and that your approach to the work can have a significant impact in preventing future problems.

Awkward Positions:
Body postures determine which joints and muscles are used in an activity, as well as the amount of force exerted. Poor postures place unusual or excessive forces on components of the body. Examples of poor positions include keeping a computer mouse far from the keyboard or not locating the keyboard and monitor in a straight line from your seat. These kinds of awkward positions create undue stresses at the wrists, shoulders, and neck.

Duration:
This refers to the amount of time a person holds a static position to perform a given task. The longer the same muscle or muscle group is used, the greater the likelihood of both localized and general fatigue. This is why rest breaks or changing tasks is so important to decrease prolonged static postures, and thereby reduce the risk of injury. Also important is the use of position aides, such as foot rests, copy holders, adjustable chairs, and keyboard trays to minimize fatigue to muscle groups not directly involved in the computer work activity.

Repetitive Motions:
Motions performed only infrequently, even if performed in an awkward position, seldom result in any bodily harm. However, as a particular motion becomes more and more frequent, the risk of injury increases. With keyboard work, some motions are repeated as often as every few seconds, and some even faster. When performed for prolonged periods, e.g., hours without a break, fatigue and strains accumulate. Changing tasks during the day, or taking periodic breaks, can provide muscles and tendons with the time needed to “recover” to their normal unstressed state.

Anatomy and Interactions with the Human Body

Selecting Ergonomically Sound Workstation Equipment

Elements of an Ideal Computer Workstation
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