Why computer ergonomics?

Many people spend hours a day in front of a computer without thinking about the impact on their
bodies. They physically stress their bodies daily without realizing it by extending their wrists,
slouching, sitting without foot support and straining to look at poorly placed monitors.
These practices can lead to cumulative trauma disorders or repetitive stress injuries, which
create a life-long impact on health. Symptoms may include pain, muscle fatigue, loss of
sensation, tingling and reduced performance.
Ergonomics is a field of study that attempts to reduce strain, fatigue, and injuries by improving
product design and workspace arrangement. The goal is a comfortable, relaxed posture.
Arrange Your Workstation
Every time you work, take time to adjust workstations that aren't quite right in order to minimize
awkward and frequently performed movements.
Adapt Laptops
Laptop computers are not ergonomically designed for prolonged use. The monitor and keyboard
are so close together that they cannot both be in good positions at the same time. For
prolonged use, it's best to add a separate monitor and keyboard. The laptop can be planced on
books so the top of the screen is at eye level, then use an external keyboard so that your
elbows can rest at 90° by your side.
Modify Your Body Mechanics
Do you wear eyeglasses? Make sure they fit properly to avoid tilting your head.
Type with light strokes, and try to keep your muscles relaxed.
Sit "tall," aligning your ears, shoulders and hips. When you sit, think about making yourself an
inch taller.
Switch hands when using a mouse, if you are able.
Completely rest your wrists during breaks, including taking your hands off the mouse.

Adjust Your Work Patterns

Reduce prolonged computer time whenever possible.
Break work into smaller segments and switch between tasks that use different motions. For
example, alternate use of mouse with reading and searching the web.

Move!
Movement has many benefits: it relaxes tissues, lubricates joints and prevents stiffness,
improves circulation, reduces fatigue, and builds stamina. One study showed that heavy
computer users who successfully avoided computer-related pain moved every 7 minutes.
At least every 10 minutes, take a short (10-20 second) break. Take your hands off the keyboard
and move!
Every 30-60 minutes, take a brief (2-5 minute) break to stretch and/or walk around.
Exercise at Your Computer
Neck and Shoulders:

 Neck Rotation: Slowly rotate your head as far as comfortable to the right, then left.
 Shoulder Rotation: Circle your shoulders, then reverse directions.
 Head Side to Side: Bend your neck so left ear approaches left shoulder, then repeat for
right. Add a little resistance by pressing your hand against the side of your head.
 Chin Tuck: Slide your chin inward, without bending your neck up or down. This is easiest
to practice initially against a wall. Tuck chin in, attempting to touch back of neck to the
wall while also maintaining head contact. Don't jam your chin down to your chest.
 Shoulder Blade Retraction: Pull your shoulders down and back.
 Shrug: Slowly raise your shoulders toward ears and hold for a few seconds. Gradually
bring shoulders down and relax.

Back:

 Shoulder Squeeze: Raise your arms in front of body, with elbows bent and thumbs up.
Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then
release.
 Stretch Up: Sit up straight and imagine a cable attached to the top of your head.
Gradually stretch to be as tall as possible, hold for a few seconds, then relax.

Arms:

 Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few
seconds.
 Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then
rotate so backs of hands face each other.

Hands and Wrists:

 Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back
toward forearm. Hold for a few seconds, then relax. Repeat on other side.
 Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then
release.
Feet:

 Toe Curl: Flex toes up, then curl toes under. Release.
 Foot Rotation: Circle foot slowly from the ankle, then reverse.

Eyes:

 Eye Rolls: Roll your eyes clockwise then counterclockwise briefly.

 Palm Eyes: Without touching your eyes, cup hands lightly over eyes for 30 seconds to
rest them from light.
 Look Away: Exercise your eyes by periodically looking away from your computer to
focus on distant objects.

Keep fit
Physical fitness can help you avoid and treat problems related to computer use. Build your
stamina with exercises for strength, flexibility, and cardiovascular health.
When to get medical advice
See a clinician if you experience:

 Constant pain
 Numbness
 Weakness
 Other problems that interfere with daily tasks

REDUCE SCREEN GLARE

To prevent headaches and computer vision syndrome, you should ensure you adjust your
monitor so that its brightness is approximately equal to the area behind it. If you find yourself
experiencing computer vision frequently, it may be time to adjust your computer screen
brightness.

If you still experience screen glare, you can cover your computer with an anti-glare filter and
wear anti-glare glasses.
THE CORRECT MOUSE PLACEMENT

The mouse should be positioned so it keeps your arms at or below a 90-degree angle. Your
wrists should not be straining, nor should they feel uncomfortable during use. The image below
demonstrates how a hand should be placed comfortably on the mouse:

THE CORRECT KEYBOARD PLACEMENT

Ergonomic experts recommend placing a keyboard just below elbow level. Your keyboard
should be flat on the desk, or gently sloping away from you. You should position your keyboard
so your elbows and arms remain as close to your sides as possible. Your arms should sit at or
below a 90-degree angle.

If you struggle to maintain the correct keyboard placement and work comfortably, an ergonomic
keyboard should be used to achieve a negative tilt. This means the keyboard will be sloping
down and away from you, so your arms and hand follow the downward slope of your thighs.

KEEP KEY OBJECTS CLOSE TO YOU

You should organise your ergonomic computer workstation so that key objects are close to you.
This could include your phone, notebook, water bottle and any other essential items. This will
prevent unnecessary reaching and straining.

USE A HANDS-FREE HEADSET WHEN TALKING ON THE PHONE

Using a hands-free headset can prevent strains from placing our hands in the same position
frequently when we answer the phone. It can also prevent shoulder pain if we avoid tucking the
phone between our shoulders and ears, which is a common mistake.

HOW DO YOU KNOW IF YOUR DESK IS AT THE RIGHT HEIGHT?

You can check your desk is at the right height by resting your arms at your sides in your seating
position at your desk. Keep your elbow at a 90-degree angle and your upper arms in line with
your torso. Your hands should be rested comfortably on your desk if your desk is at the right
height

You can read more about the correct ergonomic sitting position in our guide What is the correct
ergonomic sitting posture in the office?

WHAT IS COMPUTER DESK LIGHTING ERGONOMICS?

Ergonomic lighting is often ignored in an office, leaving employees to work under harsh, bright
lighting. Poor lighting can contribute to headaches, eye pain, tiredness, and un-productivity.
Computer desk lighting ergonomics ensures a person is working under lighting that is adequate
and not too bright or faulty.

WHAT ARE THE BENEFITS OF A SIT-STAND WORKSTATION?

When possible, a sit-stand workstation is always recommend. The product was introduced to
keep employees as active as possible and prevent common injuries that occur from sitting for
too long. They can provide the following benefits:

 Standing can reduce back and neck pain as it provides the chance to stretch your
muscles
 Standing frequently can help improve mood and energy levels
 Combining standing and sitting throughout the day can reduce the risk of leg aches and
cramps

PAY ATTENTION TO THE PLACEMENT OF YOUR MONITOR

When working from home, it can be tempting to be more relaxed about the placement of your
monitor. However, try and work in the same way as you would in the office. Follow our guidance
on the correct monitor placement to reduce the risk of injury and health issues.

AVOID WORKING IN YOUR BED OR ON THE SOFA

Not only can working away from a proper desk reduce your motivation and productivity; it can
also be a cause of back and neck pain. When you are working in your bed or on the sofa, your
neck is not fully supported by an effective ergonomic office chair. Working away from your desk
also means your monitor or laptop is not positioned so it meets your eye line, increasing the risk
of injuries and computer vision syndrome.