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ESSENTIAL
ERGONOMICS
for PREVENTION
and PRODUCTIVITY |
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3. Environment Setup
Work
surface / work area:
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Place
regularly used items within easy reach: if you need to
repetitively reach for object or place object, having
them within easy reach is important. You should
not have objects in positions that require repetitive
movements that are stretching, rotating, lifting or
resisted in nature. Always aim for achieving the
easiest movement which will place the least strain on
your body.
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Desk
/ work table between 25” – 28” high: If you are
an average height person, sitting in a regular size /
height chair, then your desk surface should be somewhere
between 25" to 28" high.
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Monitor:
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Arms
length away from eyes: this is the optimal distance
from your face to place the monitor for visual
efficiency. Too close, and your eyes have to work
very hard, and converge to focus on the
screen.
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Away
from window and light sources: to reduce glare and
reflections. The monitor is best placed perpendicular
to the window or light source, so that the light won't
shine into the monitor.
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No
windows or light sources behind monitor:
if you have a window behind the monitor, light will
shine directly into your eyes and will result in eye
strain and possibly difficulty in viewing the monitor.
Use of a screen
filter may help if you experience problems with
glare.
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Monitor
height - place the monitor slightly
below your line of vision: The top border of the monitor
should be just below the height of your eyes.
Ideally, the top half of the screen should be at about
15 degrees below your horizontal line of vision.
See examples of monitor
mounts for easy and optimal monitor
positioning.
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Set
monitor settings (resolution, brightness, display scheme,
contrast) to the most comfortable levels for you.
Using software and hardware controls, you can make
enormous changes in the way the monitor looks and
behaves! This point cannot be emphasized
enough! Learn about your monitor (read the manual
or get on the manufacturers web site). All those
little buttons on the front of the monitor that so many
people find confusing and difficult to operate....
those settings can make big differences in the clarity
of what you're seeing on the screen. Likewise,
using software that you may have received with your
monitor and/or controls in the operating system software
can significantly change your viewing. Click on the
following links to see information about monitor
resolutions and controls:
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Increase
size of fonts on screen to comfortable viewing size for
reduced strain
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Place
a document holder on or near the screen so that documents
are in same plane and line of vision as monitor. See
examples of document holders - desktop
and monitor
mount.
Mouse:
Keyboard:
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Use
a wrist or palm rest to encourage less hand / arm movement,
and stabilize hands / increase finger reach and movement.
See examples of wrist
pads and platform
pads.
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Letters
on keyboard should be directly in front of you.
Letter ‘B’ should be directly in your midline
Height and angle adjustable keyboard holder is best for
frequent changes in typing position
Other:
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Use
a chair
with lumbar support or add-on lumbar support piece for lower
back support and arm rests
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Chair
should be at the correct height, allowing your feet to
reach the floor and be fully supported by the floor,
with your ankles at 90 degrees.
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Use
a footrest if necessary for full foot support
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