How yo u set up the space and work has a big impact on reducing the use of awkward postures and for the risk of injury. An ergonomic setup research has shown that workplace ergonomics is a major factor in improved staff performance, satisfaction and, in turn, retention. Ergonomic workstation set up guide it is important that you adjust your workstation furniture and equipment to suit your individual needs. Record any changes made, or key notes measurements for setting up your workstation in the future. Build your perfect workstation with ergonomic accessories. Consult the ergonomic equipment procurement guide at the end of this manual. Lefthanded workstation righthanded workstation take a look 3.
How to set up an ergonomically correct workstation. Ergonomic workstation setup university of wollongong uow. Adjust the height and width of armrests to support the arms. For guidance in selecting ergonomic chairs and workstation components, consult the environmental. Here are some tips on how to adjust your chair and set up your workstation. If laptops are used as a primary computer they are set up using the same ergonomic principles as desktop computers. Find out which mistakes are costing your body the most, and what you can do to fix them. An office chair should have the following features see figure 2. Please note that the following guidelines suit the majority of people, however differences in individuals may require flexibility in the workstation setup. This guide can be used to set up your workstation, or to reset the. B adjust the computer monitor to be approximately an arms length away from the front of the body and at. Computer workstation, components and accessories are maintained in serviceable condition and function properly.
Workstation ergonomic guidelines the purpose of these information is to provide practical guidance to minimise the risk of occupational overuse syndrome oosrepetitive strain injury rsi. Bad habits and incorrect posture can lead to shortterm pains and aches that can turn into longterm injuries. Many people think that only manual workers experience back. Ergonomic guide to computer based workstations worksafe. The whs unit is also affected and may not be contactable by phone during this time.
This handbook is designed to help you set up your workstation and develop. If your desk is adjustable, adjust your chair to the correct height to allow your feet to relax on the floor then and same applies when adjusting to a standing workstation adjust the height of the desk to just below elbow height. This strategy can diminish the severity of ergonomicrelated injuries or eliminate the need for accommodation altogether. Your focal point on your monitor should be on the top third of your screen.
Your desk should allow for your monitor to fit directly in front of you at arms length away. Prolonged periods of sitting can place heavy demands on our posture and increase your. Preventive workstation evaluations for all faculty and staff who use a computer four hours a day or more are 1 required by the campus health and safety guidelines for computer users, and 2 the responsibility of each department. If you answer no to any of these questions you should refer to the workplace ergonomics reference guide and make adjustments to that area of your workstation. Ergonomic desk setup tips looklook reach sit stand a users should sitstand centered at their taskcomputer monitor. This checklist has been developed to help identify ergonomic hazards in the average office workstation. The goal of this selfassessment is to help you set up your workstation for optimal comfort and. This checklist is designed as a quick overview to assist you in assessing your workstation.
Ergonomics is the science of fitting workplace conditions and job demands to the. The goal of this selfassessment is to help you set up your workstation for optimal comfort and performance. The data suggest that improving worker knowledge about ergonomically correct workstation setup does not necessarily lead to correct workstation setup, and that motivational. Making your workstation ergonomic university health services.
Or they may suggest that a change in one or more workstation components is needed. This etool provides suggestions to minimize or eliminate identified problems, and allows you to create your own customfit computer workstation. Ergonomics is about arranging our environments so we can work comfortably and safely, whether were in the office or on the move. Ergonomics tips for working at home the ergonomics design of the computer workstation is applicable in the office environment and wherever you find yourself working. For more information on setting up your workstation ergonomically contact. Safety, health and wellbeing computer workstation ergonomics. Easy ergonomics for desktop computer users was developed and prepared for publication by. For employee satisfaction and a reduction in injuries resulting from long hours sitting at a computer, an ergonomic workstation assessment is crucial for your office. Ergonomic office workstation assessment by ergoworks.
The content of the pamphlet included a basic definition of ergonomics, information about the proper. If height prevents close access to the work surface, then lower or raise the armrests to avoid the work surface. Ergonomics is the science of fitting workplace conditions and job demands to the capabilities of employees. Being aware of the proper ergonomic posture and computer workstation setup and using these guidelines may help you make improvements to your existing workstation. Use this guidance to perform a preliminary evaluation of your workstation, and make any adjustments that are necessary to achieve a correct neutral posture. Keep your neck in a neutral position, looking straight ahead.
The computer users guide to an ergonomic workstation. Use this fivestep approach to set up an ergonomic desk and add a little more zen to your day. Ergonomic guide to computer based workstations page 3 of 19 pn 134 version 1 last updated august 2012 about this guide this guide explains how to set up computer workstations to suit individual needs and the type of work performed at the workstation. Adjustable ergonomic chair adjustable keyboardmouse tray lumbar support cushion monitor riser. Incentives resulted in marked and durable changes in targeted workstation measures. Consider your workstation as you read through each section and see if you can identify areas for improvement in posture, component placement, or work environment. We highly recommend using external devices if youre going to use your laptop as your primary device. Learn about ergonomic workstations, mobile devices, proper posture, stretching, and more. Computer workstation ergonomics safety, health and wellbeing. A good monitor arm is important to help keep your monitor at eye level, preventing you from straining to see the screen as well as helping to clean up your desktop and clear valuable desk space. Computer workstation ergonomic evaluation employee name department job title. Ergonomic desk and workstation accessories shop human. Buy products related to ergonomic workstation products and see what customers say about ergonomic workstation products on free delivery possible on eligible purchases. Please use this checklist to evaluate how to use any ergonomic equipment you may have.
If you need instructions on how to operate the adjustable features of your workstation or chair, contact your supervisor or unit iipp. How to reduce the risk of long term injury at your desk. Adherence to these guidelines should reducecontrol ones exposure to risk factors that are thought to contribute to musculoskeletal injury. A good posture is one in which you are comfortable and well supported by properly adjusted furniture. Workstation setup guide i tbi health vocational services. Sitting for long periods can have serious health consequences, especially if ones posture and workstation are poor. Upon request, iuehs will conduct an ergonomic evaluation that may include an assessment of proper workstation setup, ergonomic equipment, the work environment, the rate and repetition of job tasks, andor other workrelated practices that may impact employee comfort or the likelihood of an ergonomic injury. Add an adjustable keyboard tray that lets you easily move your keyboard to the most comfortable position for you, with an. To maintain a healthy posture and work more comfortably, here are tips. Ergonomic guide to computer based workstations page 6 of 19 pn 134 version 1 last updated august 2012 armrests chairs can be purchased with or without armrests.
Adjusting your monitors single monitor workstation monitor position place the monitor directly in front of you tilt the monitor to face you directly avoid an excessive upward or downward tilt. Supporting the document in line with the display and keyboard is preferred. There are a number of useful tips you should follow to avoid this by maintaining good posture at your workstation. Workstation ergonomics selfassessment check the yes box beside each item once it has been achieved. This handbook is designed to help you set up your workstation and develop work habits to prevent pain and injuries associated with the use of the computer. The ansihfes 100 ergonomic workstation standard improve your mood by working in. The sit safe seminar is typically a 45minute presentation this time can be tailored to suit your needs from 3060 minutes. Workstation ergonomics self assessment computer workstation ergonomics. By providing employees with an ergonomic workstation you.
These ergonomic principles are guidelines, not rules. The computer users guide to an ergonomic workstation october, 2002. While we are focused on the commercial sector, all of our products are perfectly suited to the small or home office environment. If you are required to work remotely, please refer to the uow working remotely information and resources. Use a chair that supports a comfortable upright or. Ergonomic workstation products is a queensland based supplier of a great variety of high quality ergonomic products. Remember that people often do more lifting in office areas than they realize.
Ergonomic guide to computer based workstations myosh. Desk adjustments are to be made so work can be performed with good postural alignment. Ergonomic self assessment and workstation setup guide. Ensuring proper ergonomics in the workplace is a smart business decision because it increases employee productivity and satisfaction. Step 1 observe the individual when performing regular work activities and ask them questions relating to your observations step 2 identify if the individual is exposed to the risk factor, check yes or no. National institutes of health, office of research services, division of occupational health and safety website. Using an external monitor, keyboard, and mouse will allow you to set up a workstation that meets ergonomic design guidelines for computer use. Our group ergonomic assessment services ergonomic assessment summary reportgroup bookings company. Ergonomic tips for laptop users university of california. Technology like data processing, communications and information transfer has enabled an enormous. Changes can feel diferent and you may require a trial period to adjust to it take regular breaks 12 minute macro standing breaks every 30 minutes will help reduce your risks, 5 second micro breaks every 5 minutes when performing repetitive mouse and keyboard work.
Our role is to develop and assist in the implementation of the uwa safety, health and wellbeing programs in order to minimise the risk of injury, illness and property damage. National institutes of health, office of research services, division of occupational health and. A comfortable workstation setup promotes neutral postures with the neck aligned with the spine neutral not bent or thrust forward, back relaxed but supported, shoulders relaxed not hunched or rounded, elbows close to the body and bent at an angle between 90 and 120 degrees, and wrists and hands straight not bent or turned. Setting up your workstation ergonomic workstation setup a diagram personal workstation checklist.
Ergonomic workstation education a copy of this document is provided as reference and reminder of the key points discussed relative to setting up any workstation one might have occasion to work at. The computer users guide to an ergonomic workstation calhr. Office ergonomics tipspdf risk management and safety. If the item is not applicable, record na in the yes column. When purchasing new chairs, consideration should be given to the design of and need for armrests. The information phase included providing participants with a onepage pamphlet, based on information from osha ergonomics guidelines for computer workstations and the cornell human factors and ergonomics research group.
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