Ergonomics and VDT Use

INTRODUCTION

Ergonomic problems can be caused by such things as incorrect posture, glare, poor workstation set-up, incorrect wrist position, and the lack of stretching or exercising. Just a few basic changes in the way you work or the space in which you work can make a big difference to your comfort.

This handout summarizes the recommendations made in a number of publications. Try these suggestions to see what works best for you. For further information about ergonomics or for help adjusting your workstation, contact your department head.

WORKSTATION SET-UP

POSTURE

Good posture is essential. Keep your head directly over your shoulders without straining forward or backward. Keep your elbows relaxed, at about right angles. Diagram

CHAIR

Adjust your seat height so your thighs are relatively horizontal and your feet are firmly on the floor or a footrest. Adjust your seat back so it provides lower back support and comfort. Make sure you have ample leg room and work space so that your legs and knees are not bumping into your desk or other furniture.

KEYBOARD

Adjust your keyboard height so that when you are typing your upper arm and forearm make a right angle. While typing, keep your wrists in a flat or neutral position, not flexed or bent. Use a wrist rest for added comfort. Type lightly to avoid wrist discomfort and to prolong the life of your keyboard.

SCREEN

Adjust your monitor so that the top of the screen is at about eye-level. A slightly lower level may be needed if you wear bifocals. Keep your eyes about 18-26" from screen to avoid eyestrain. Use a copy stand (document holder) to keep papers at about the same height and angle as your screen to avoid neck and shoulder strain.

LIGHTS/GLARE

GLARE

Make a slight adjustment to the position or tilt of your monitor to reduce reflections on the screen. Adjust screen brightness and contrast if needed. If you still have glare, try using a glare screen.

LAMPS

Individual desk lamps may be needed to illuminate the materials with which you are working. Be sure the placement of your lamp doesn't create glare or reflections on your screen.

SHADES

Adjust window shades or blinds to reduce glare on your monitor screen.

DUST

Use monitor screen cleaner and a lint-free cloth to remove dust and improve visual clarity. The supply room stocks recommended screen cleaner and cloths.

BREAKS/EXERCISES

STRETCH BREAKS

When working for long periods at a terminal, take a moment to refocus your eyes by looking away from your monitor and focusing on something in the distance. Briefly stand up and stretch, limber up your arms, neck, shoulders and legs. Rub your hands together, massage your palms. Clench fists and release.

EXERCISES

Some departments have short (10-minute) exercise breaks in the afternoons. If your department doesn't have one, contact your department head to see about starting one, attending a nearby session, or for a list of exercises recommended for people who work at computers. Ergonomics Exercises from the "VDT Comfort" Videos

LITERATURE