| Ergonomic Guidelines for Computer Users A. Computer monitors should be approximately 18" - 24" away from the eyes. The top of the monitor is best set at eye level so that the eyes gravitate toward the center of the screen. B. Try to avoid glare from the light. C. Computer monitors should be set directly in front of the user D. Keep forearms 90° from your spine and keep elbows in close to the body. E. If seated, thighs should be parallel to the floor and about a 90° angle with the calves. F. Use an adjustable chair, preferably with padded arms. Adjust the chair or work surface (if possible) to the correct position. Avoid leaning forward or to the side. Do not lean on work surfaces. Do not lean on elbows or armrests. Keep neck and shoulders in a relaxed position.G. Place keyboard in a comfortable position (preferably on an adjustable keyboard tray) and use a wrist/palm rest. H. Place feet flat on the floor or on a footrest and do not crowd the legs or body into a cramped or cluttered work space. Use a document holder to keep working documents at eye level with the screen. To avoid eyestrain, follow the 20/20/20 rule. Every 20 minutes, take a 20 second break to focus on a spot 20 feet away. | View Page |
| Body Position Take frequent posture breaks; if standing, sit periodically. If sitting, stand about every 20 minutes and walk around. Shoulders and Arms Keep the shoulders relaxed, not shrugged-up or slumped-down. Keep your elbows close to your body Keep work at elbow height and directly in front of you as shown in the image below. Head and Neck Avoid situations that require prolonged or repetitive twisting, forward-bending, or backward-bending of the neck.Hands and Wrists Keep the hand in line with the forearm. Avoid repetitive twisting of the wrists. Avoid working with wrists pressed against hard surfaces or edges as shown in the image below. Feet and Legs Place a foot on a footrest for comfort Provide a toe space to allow work closer to counters and reduce reaching. Use mats on hard floors to reduce fatigue as shown in the image below.Back Stand straight. Avoid situations that require bending forward, backward, leaning side-to-side, or twisting. Use a stool to provide an occasional change in posture. If working seated, use a back rest/support to maintain proper posture. The chair that is shown in the image below offers neck, back, and lumbar support. | View Page |
| Repetitive Motion Injuries Repetitive motions can cause a variety of disorders that affect nerves, tendons, and muscles. Symptoms can include tingling or numbness in the fingers or hands, decreased range of motion, decreased grip strength, sleep interupted by numbness or discomfort in the hands, pain in fingers, hands, or wrist, or pain shooting up into the forearms or arms.Some common afflictions that could affect laboratory workers due to the nature of their jobs are listed in the table below. Condition Symptoms Cause Carpal tunnel syndrome Pain that radiates up the arm, numbness or tingling in the thumb, index, or middle finger and weakness in the wrist and hand Compression of the median nerve that runs from the forearm into the hand Thoracic outlet syndrome Numbness and tingling in the hand, intensified with overhead activities Compression of the nerves and blood vessels between the neck and shoulder Radial tunnel syndrome Elbow pain, pain near the base of thumb, or pain anywhere in between. A common symptom is wrist weakness. Compression or entrapment of the radial nerve; may be caused by repetitive wrist and finger extension or repetitive forearm turning. Tendinitis Stiffness, tightness, and burning sensation; may experience a deep nonspecific pain. Grip impairment. Occurs most often in the tendons of the fingers, thumb, forearm, elbow, and shoulder. Repetitive motions or maintaining an awkward position that stresses tendons beyond their strength. Friction from overuse can cause inflammation. Tenosynovitis Pain, swelling, difficulty moving the joint in the affected area Inflammation of the tendon sheath | View Page |