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Seat A seat width of 17-20 inches suffices for most people and should be deep enough to permit the back to contact the lumbar backrest without cutting into the backs of the knees. The front edge should be rounded and padded. The seat slant should be adjustable (0 to 10 degrees). Avoid bucket-type seats. The seat should swivel easily. Backrest The backrest should offer firm support, especially in the lumbar (lower back) region, should be 12-19 inches wide, and should be easily adjustable both in angle and height, while sitting. The optimum angle between seat and back should permit a working posture of at least 90 degrees between the spine and thighs. Seat pan angle and backrest height and angle should be coordinated to allow for the most comfortable weight load on the spinal column. Padding A chair seat and back should be padded enough to allow comfortable circulation. If a seat is too soft, the muscles must always adjust to maintain a steady posture, causing strain and fatigue. The seat fabric should "breathe" to allow air circulation through clothes to the skin. Armrests Armrests are optional, depending on user preference and tasks performed. They should not restrict movement or impede the worker's ability to get close enough to the work surface. The typist should not rest his or her forearms on armrests while typing. ____________________________________________________________________________________ Tables and Work Surfaces Copy Stand Use of a copy holder-instead of resting copy on the table top-helps eliminate strain and discomfort by keeping the copy close to the monitor and at the same height and distance from the user's face as the screen. Bi-Level User comfort (and strain avoidance) dictate that the keyboard should be at a lower level than the screen so that the screen can be viewed comfortably and the keyboard used comfortably. The familiar arrangement of stacking the monitor on the computer while keeping the keyboard on the table top can be successful. Another possibility is to use a special lower shelf for the keyboard. This may be especially useful when the table top is also needed as a writing surface. Writing height for an individual is usually higher than that person's keyboard height. Tables and Work Surfaces continued Height Correct table height depends upon the user of a workstation and upon the chair and other factors that interact with the user and table. The ideal is for the user to be able to sit at the table with the keyboard in place and be able to easily maintain a 90 degree elbow angle and straight wrists while typing. The height of an adjustable keyboard support should adjust between 23" and 28" to accommodate most-but not all-users. 26" is a recommended compromise position, while leg clearance must still be considered. Surface Area The table top should be big enough to allow space not only for all computer-related necessary equipment, but also for paperwork, books, and other materials needed while working at the computer. Working with materials on chairs and at odd angles has the potential for neck and other body strain. Frequently used items should be kept close to avoid long reaches. A general recommendation is that the table top should be at least as big as the standard office desk -- 30" by 60". A depth of at least 30" allows flexibility in use/reuse of the table. Usable space may be maximized by good wire/cable management. Leg Room Knee spaces should allow a worker to feel uncrowded and to allow some changes of position -- even with the keyboard support lowered to the correct level for use. The knee space should be at least 30" wide by 19" deep by 27" high to comply with the requirements of the Americans with Disabilities Act. Leg clearance should be greater than the height of the thigh and knee of the largest person using the workstation; for those using a footrest, clearance must be calculated with the legs in place on the footrest. Likewise, depth of the "clearance envelope" for both knees and toes should be evaluated while the workstation user is in a normal working position at the table (determined by the design of the seating system and the way the user sits). Drawers and support legs (for furniture) should not go where human legs need to fit. Footrests Situations will arise in which a user is perfectly adjusted for keyboard use and with the monitor at a correct angle, but her/his feet do not rest flat on the floor. A footrest may be used to correct this problem. Edges Table edges should be smoothed or rounded to avoid discomfort on the part of the user as hands, arms, and wrists contact the table. Construction Sturdily built tables help avoid irritating vibrations. Surfaces Medium and light-colored surfaces may help avoid excessive contrast with printed materials. A non-shiny surface is recommended to help in reducing glare. ____________________________________________________________________________________ Computer Hardware Monitors - Selection "Refresh rate" refers to how often a screen image is "redrawn." Too slow a refresh rate produces noticeable screen flicker, contributing to eyestrain. The minimum refresh rate for the selected monitor should be 70 MHz. The monitor should be of the non-interlaced type. The monitor should be of a tilt-swivel type, to enable the user to adjust its positioning for optimum ergonomic benefit, i.e., to minimize neck twisting and craning. Monitor screens should be as flat as possible, to minimize potential focus problems. The selected monitor must comply with MPRII guidelines (guidelines of the Swedish National Board of Testing). When selecting an LCD (liquid crystal diode) monitor or screen, the active matrix type offers the clearest image for minimizing eyestrain. Use Optimum monitor distance from the eyes is between 18 and 24 inches. Closer distance magnifies possible eyestrain, and dust and radiation exposure. The top of the screen should be at eye level, or not more than 15 degrees below eye level. If lower than this, the monitor should be raised by means of a monitor stand or other stable lift. If the monitor offers a manual focus adjustment, use it frequently to ensure the image is as sharp as possible. The electrical charges in monitors attract much dust. Clean the screen frequently to keep the image sharp. Eliminate or reduce screen glare by keeping direct light sources away from the screen. Use indirect lighting if possible. Don't position the monitor in front of a brighter light source. If glare can be reduced only through the use of an optional anti-glare attachment, make sure it has an AOA (American Optometric Association) Seal of Acceptance. A monitor that utilizes dark letters on a light background, or that offers this setup option, is preferable to reduce eyestrain. In building your monitor's "desktop" or creating a document, avoid using red or blue for either the background-where they tend to be brighter than the work document-or for the regular font (text) color-where they are less distinct. Safety Monitors not only attract dust but repel it toward the face. Keeping the screen free of dust also minimizes potential allergic reactions. Monitors are a source of radiation. While some dangers thought to exist have been found to be minimal, others are still being studied. Radiation is most prevalent out the backs and sides of monitors. Workstations backing upon one another should be at least 48 inches apart. Workstations placed side-by-side should be at least 36 inches apart. For optimum radiation safety, turn off the monitor when not in use. On most newer workstations this can be done without shutting down the computer. ____________________________________________________________________________________ Keyboards Height The keyboard should be placed at approximately seated elbow height. A workers' fingers should fall on the "home" row of keys while the arms fall straight down from the shoulders and the forearms are held parallel to the floor. Keyboards continued Wrists Wrists should be held in a neutral position, in line with the forearm, with no bend up, down, or to either side, while typing. When your arms are dangling straight down from the shoulders and relaxed, the wrists are in their natural position. This position should be duplicated as closely as possible while using the keyboard. Studies show that cumulative trauma disorders associated with computer use can be attributed to repetitive movements made while the wrist is bent up, down or sideways from a neutral position. This causes pressure to be exerted on the tendons, nerves, and blood vessels passing through the carpal tunnel. Arms Arms should rest at your sides, with forearms held at approximately a 90 degree angle from the upper arms. Elbows should be kept as close to the body as possible with the shoulders relaxed to reduce strain on the upper body. Posture The head should be kept over the shoulders to reduce strain on the neck and improve blood flow to the upper body. The back should be upright, against the back of the chair, so the weight of the upper body is supported by the chair. The chair should support the natural inward curve of the spine in the lower back. A pillow or rolled towel can be used to provide extra lumbar support if needed. Pressure Moderate to light pressure should be used when typing. Use of excessive force can play a major role in cumulative trauma disorders. Keyboards should be operable with a light touch. Keyboard slope The surface angle of the keyboard should be adjustable so the keys can be reached easily with the wrists in neutral position. Some keyboards can be placed flat or angled slightly upwards at the back. A new keyboard is on the market that incorporates a negative slope, down and away from the user, and is also advertised as encouraging a neutral wrist position. Keys Keys should be slightly concave on top to conform to the shape of the fingers and to keep them from sliding off keys. Keys should be large enough and should be spaced comfortably. Finish A matte finish in a neutral color is needed to keep glare to a minimum and reduce distraction. Wrist rests Wrist rests should only be used to support the wrists in pauses between typing if this is comfortable for the individual. Placing the wrists on a wrist rest while typing can create a bend in the wrists and pressure on the carpal tunnel. Wrist rests should have rounded, not sharp, edges and should provide a firm but soft cushion. Keyboards continued Split keyboard Split keyboards with a raised middle may facilitate a more natural position for the wrists while typing. Many alternative keyboard designs are available, but most are expensive and not widely available. There is much difference of opinion about their effectiveness in preventing cumulative trauma disorders. ____________________________________________________________________________________ Mice Always maintain a neutral wrist position, keeping wrists straight and relaxed. If you find it useful, use a mouse wrist support. Never use force when clicking or dragging the mouse. Use the whole arm to move the mouse, rather than just the forearm, which will prevent strain on the hand and wrist muscles. The mouse should be in the "immediate reach zone", avoiding placing it too far away, too low, or extended from the keyboard. Setting the mouse on a platform, slightly above the keyboard, offers natural comfort and maximum hand-eye coordination. If possible, switch the mouse to your other hand occasionally to avoid too much stress on the shoulder and arm. Alternative Input Devices There are many alternative input devices available to help reduce keystrokes. Some of these devices may be preferable, but some (notably the trackball) may not be any better than the keyboard or mouse. Whether they are really any better depends on the person's size, personal preferences, state of technology, availability, space, etc. Tablets and pens designed primarily to manipulate on-screen graphic objects. Foot pedals can be used to enter a programmed set of keystrokes. Trackball: a ball mounted directly into the keyboard or in its own case that is rolled to move the cursor. Visualize an upside-down mouse. Touchpad: finger-operated, pressure sensitive pad-such as Apple Computer's Unmouse-that moves the cursor corresponding to the direction the fingers moves. Touchscreen: a screen that is touched directly to place the cursor or make a choice. Voice activated system (or speech recognition software) that responds to the user's voice. Other options: Whenever possible use macros, function keys, "Easy Keys," or other such single key strokes that represent multiple keystrokes to the computer to decrease the number of key strokes you must make. (See appropriate user documentation for more information.) ____________________________________________________________________________________ Environmental Factors Air Keep as much fresh air inside as possible-at least two air exchanges per hour. Maintain plenty of air circulation (but not drafts) especially around printers and copiers, but don't direct airflow toward the face. Environmental Factors continued Dust The computer creates an electrostatic field that attracts negatively charges particles, creating a film of dirt and repelling positively charge particles toward the operator's face. Keep dust in the area to a minimum. Temperature and Humidity Maintain a comfortable temperature, from 68-72 degrees F. Maintain the humidity level in the air to about 30-50% relative humidity, but exercise caution as some computer equipment (notably laser printers) cannot operate with higher humidity levels. Lighting/Glare Keep bright lights out of your field of vision. Lights should not flicker. Monitors should be turned 90 degrees from light sources such as windows. Use shades or blinds to dampen outside light. Indirect lighting is preferable, but it should not overpower the brightness of the screen. In general, the luminance of the monitor and the surroundings should vary by no more than a factor of 3, though recent research seems to indicate that a wider variance may be acceptable under certain circumstances. Ambient lighting should be in the 200-500 lux range. Keep luminance in the room at a constant level (i.e., there should be no bright spots). Use task lighting only if necessary; keep it as low as possible to do the job, but no brighter than the screen; and, make sure it does not spill light into your eyes or produce glare on the screen. Tilt the screen as appropriate to avoid glare from overhead sources. Some experts recommend not wearing white clothes which can create more glare on the screen. No one anti-glare device is best for all situations, and some (such as nylon mesh screen covers) are usually counterproductive by making the screen too dark for the surrounding light levels. In general, glare increases with luminance, size, angle of incidence, and proximity of the source of light to the line of sight. Noise Music, conversations, and other office noise should be low enough so as not to be distracting. Use acoustic panels and ceilings to balance sound. Ambient noise levels should be below 55 decibels. Radiation Modern monitors have much lower radiation levels than earlier models. Maintain space behind monitors where most radiation occurs. No one should be within four feet of the back of a workstation for an extended period (and partitions do not block extremely low frequency (ELF) radiation). Because laser printers and copiers contribute to higher radiation levels, they should be situated away from staff members whenever possible. Room surfaces Use matte finishes and neutral tones. Avoid pure white or reflective surfaces and avoid gloss or semi-gloss paint. Floors should be carpeted or have a dull finish. Space You should have enough space to adopt various comfortable positions. While privacy may be important, you should be able to easily shift your focus to a distant object. Keep the most frequently used items within easy reach. Environmental Factors continued Static electricity Decrease static in the area by using carpet sprays, increasing humidity levels, etc. ____________________________________________________________________________________ Human Factors Once you have a workstation ergonomically suited to you (and remember to adjust your workstation as soon as you sit at it), there are additional steps that you can take to avoid repetitive stress and ensure the success of a healthy working environment. Relaxation Maintain good, relaxed posture. Don't crook the telephone headset between your ear and neck. Keep wrists flat in a neutral position. Use as light a keystroke as possible. Exercise Exercise is one of the key elements in the successful outcome of an ergonomics program. You should move around at least once an hour during intensive computer use. Stretch; use recommended stretching exercises. Shift positions frequently. Vary your work routines; try to mix non-computer work with computer work. Participate in a regular fitness program away from work. Vision Remember to blink! A normal blink rate is once every five seconds. Give your eyes a rest before they tire; close them for a few seconds. Use eye moisturizing drops to help soothe strained or dry eyes. Choose a distant focal point and frequently refocus from the monitor to that object (about every 10 minutes). Get sufficient rest. Schedule an eye exam. Buy computer glasses if recommended. Computer glasses are especially helpful for wearers of bifocal, trifocal, and/or corrective lenses. ____________________________________________________________________________________ Reduce Stress Take a break every hour. Do some relaxation or stretching exercises or talk with someone about topics unrelated to work. Give your body and mind a rest. Massage your hands and forearms several times a day with a vitamin E lotion. The massage will improve circulation and break up adhesions. Since you can't touch a keyboard until the lotion is absorbed, it also enforces a good break. Massage the muscles in your neck working your way down from the skull to the shoulders, applying more force to the larger muscles as you go down. Periodically evaluate your environment for ways to reduce stress. Try to keep your desk uncluttered so you can always find things. Make sure programs are set up correctly on the computer, and see if you can use a macro program to reduce keystrokes. When faced with unavoidable stress, step back and evaluate your reactions. You can't eliminate stress in life, but you can modify your reactions so they don't harm you. Exercises Get a soft foam ball, hold it in your hand, and with your palm turned up gently squeeze ten to fifteen times. Do this several times a day with each hand. As with any exercise, do not do this if it hurts. Stretch your fingers apart, trying to make your hand as big as possible. Hold the stretch for a few seconds, then curl your fingers inward without clenching. Keep your fingers curled for a few seconds before repeating. Periodically drop your hands to your sides and shake them gently as though you were trying to shake off drops of water. This helps restore circulation and reduce carpal tunnel compression. Oxygen is good stuff--breathe more. Yawning regularly (a relax action when the body needs more oxygen) is a good way to provide more air to the brain and help calm you. Alternately, try this breathing exercise every half hour. Feel your belly bulge out as you breathe in slowly and deeply; feel your stomach suck in as you breathe out, trying to exhale smoothly and as long as possible. Periodically stretch your neck. Concentrate on your breathing and the way your muscles move (or don't move) while you do this stretch. Exhale slowly and lower your chin to your chest. Inhale deeply and raise your chin. Exhale and drop your left ear toward your left shoulder, then inhale and raise your head to center again. Do the same for the right side and then repeat. The concentration and breathing are also relaxing. Rest your eyes by periodically focussing on distant objects. If that's not possible, at least regularly look away from your screen. Blink often to keep your eyes moist. Exercise your eye muscles by tracing an X in a box; look as far to the sides as possible. Reduced eye fatigue reduces stress. Reminders: Watch your posture. Your feet should sit flat on the floor, your upper and lower legs should bend at the knee at a right angle, your back should be slightly arched and your neck straight, and your upper and lower arms should also be at right angles. Keep your wrists straight, with the fingers dangling down comfortably. Do not crane your head and shoulders forward to look at the computer screen--your neck isn't designed to hold the weight. Use a keyboard wrist rest properly. Your wrists should not be bent or touch the pad while you type. Rest your wrists on the pad only when not typing. Drink plenty of water regularly during the day. An inexpensive bike water bottle will help keep water at your desk without chance of spills. Experts recommend six to eight glasses of water daily. Juice and soda are not substitutes for pure water, which makes up approximately 65% of our bodies.  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