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A good computer ergonomics workstation layout can reduce the risk
of experiencing computer related health problems. A good workstation
layout as shown in Figure 1 should allow the computer user flexibility
to reach, use and read the computer monitor, keyboard, mouse, source
document, document holder, phone and other office accessories.
Therefore, how we arrange the workstation to fit our individual needs is
probably the most important consideration to work comfortably. Below
are some tips that can be followed to arrange your workspace:
- Ensure there is sufficient desk space to allow you to put your keyboard, mouse, computer monitor, document holder, telephone and other accessories within a comfortable reach. A good rule of thumb is to have everything you need within a arm’s reach.
- Avoid clutter and crowding by adding shelves or file cabinets.
- Position the work materials and the office equipment used regularly in front of you so that you do not have to constantly reach out and put yourself in an awkward posture.
- If you spend a lot of time on the phone and computer at the same time, use a headset to prevent you from reaching or cradling the phone in your neck.
Space
In
a multi task office environment where a computer is a necessity, it is
important that the workstation provide maximum flexibility to
accommodate not just the equipment, but also the space required for the
task, which is ideal for working at the computer on one side of the
desk, and provides space to do non-computer tasks on the other side. In
addition, this set-up places the computer screen, keyboard, mouse,
phone, task light and document holder in a centralized location and
within arm’s reach, which prevents reaching out when using the
equipment.
Positioning
In
designing a workstation, the type of task performed at the computer may
determine the workstation layout. The placement of the computer monitor,
input devices and computer accessories should be matched to the task.
For example, proper keyboard location depends on how often the keyboard
is used, whether the keying activity is a one- or two-handed task and
how often visual guidance is required to locate specific keys during the
task.
Data Entry
In a data
entry job, the computer user concentrates more on looking at the source
document, with only brief glances at the monitor. Frequently the data
input is numerical in nature. The keyboard placement and the use of
document holder are important. For data entry, it is best to place the
keyboard directly in front of the keying hand and leave a large area
free for the activity of the other hand. There should be sufficient work
surface space to perform these tasks.
Data Retrieval
In
data retrieval, the computer user brings up information from the
computer and reads it on the monitor, or scans for specific information,
often writing it down. The user mainly looks at the monitor; therefore,
the placement of the monitor is more crucial than the keyboard and
document holder. Adequate space for writing is also important.
Word Processing
Word
processing tasks require both data entry and data retrieval. The user
spends about half of the time viewing the monitor and the other half at
the source document. Therefore, the placement of the monitor, keyboard
and the document holder are all equally important. Text entry requires
equal use of both hands for keying, so the keyboard should be directly
in front of the user and at a comfortable height.
Graphic Design
In
designing graphics and drawings, the user relies on the mouse and bit
pen to enter the information in the computer. The user constantly looks
at the monitor. Therefore, the monitor should be placed directly in
front of the user, with easy access to the mouse
Ways to control hazards
- Assess work methods and workplace setup, and implement ergonomic workstations for keyboard operators.
- Use an ergonomically designed chair with:
- a height adjustment (from the floor)
- an adjustable back rest (in height, angle and depth)
- a curved seat edge
- cloth covered seat and back
- a five-star castor base.
- Adjust the seat so your feet rest firmly on the floor. Take your weight through your feet.
- Adjust the back rest of the chair so you sit in a position where your thighs are fully supported, except for a two-finger width space behind the knee.
- Maintain a relaxed posture, especially in your shoulders and neck:
- Keep elbows by your side.
- Keep forearms and hands parallel to the ground (with about 90 degree angle at the elbow).
- Do not bend or cock your wrists when typing.
- Sit at a comfortable distance from the keys (the length of your forearm away).
- There is no single height of a monitor which is suitable for all users. Some people find looking down slightly more comfortable than having the top of the screen at eye level. The height and angle of the monitor affects the gaze angle and inclination of the head. With the newer thinner LCD monitors it is now possible to have a monitor that is about arm¿s length away. The best advice is to avoid extremes of head and neck bending, avoid having to look up at a screen (as this requires the head to be titled backwards and places pressure on the neck) and arrange you monitor so that you feel comfortable.
- Position documents and the screen about the same distance from your eyes. Use a document holder to place the documents:
- in a level position beside the screen (when the keyboard is in a central position) or
- directly below the screen, just above the keyboard.
- Position the screen directly in front of the keyboard if you spend most of the time looking at it. If you spend most of the time looking at a document, place the document directly in front of the keyboard.
- Place the screen at right angles to a window. Alter the angle of the screen to avoid glare and reflection, or use blinds, curtains or screens to block glare.
- Ideally, place screens parallel to overhead fluorescent lights (to avoid rebound reflection).
- Adjust the contrast of text and background on the screen to a moderate level.
- Rest your eyes occasionally. Look out a window or at a wall poster.
- When typing, take short breaks of 30 - 60 seconds. Relax your hands in your lap or on the desk. Change the activity to relieve fatigue. Stand or walk about. Vary your posture as much as possible.
- Remove or control distracting noises. Use acoustic hoods over printers, remove noisy equipment from the work area or use quiet air conditioners.
- Provide adequate ventilation to the work area to counter the heat generated by computers and associated equipment.
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