Computer Workstation Set-up. Abigail Overduin Ergonomics Advisor Workplace Health Services, HR

Transcription

1 Computer Workstation Set-up Abigail Overduin Ergonomics Advisor Workplace Health Services, HR

2 How MSIs Occur Excessive Force &/OR Excessive Repetition Tissue Tolerance LOAD INJURY LOAD INJURY TIME TIME

3 MSI Signs and Symptoms Signs: Redness Heat Swelling Reduced range of motion Symptoms: Pain and/or localized discomfort Numbness/Tingling Tender to Touch Stiffness Weakness REPORT SYMPTOMS EARLY!!!

4 Posture Neutral postures place the least strain on muscles and joints Ears over Shoulder Shoulders over hip Pelvis Neutral Knees Unlocked _safety/by_topic/assets/pdf/back_talk.pdf

5 What does a proper computer workstation set-up look like:

6 What s wrong with these pictures

7 Chair - The Proper Fit Backrest: Adjust backrest height to support lower back (curve in backrest should match with curve in lower back) Tilt backrest between Arm Rests: Adjust armrest height to support arms when shoulders relax. Elbows should be at Make sure arm rests do not restrict access to desk or computer Seat: Allow 2-4 fingers of space between the edge of the seat and the back of legs Ensure user is sitting with buttocks all the way to the back of the chair Adjust seat height so elbows are when working on desk and knees are Use footrest if feet are not fully supported on floor

8 What s Wrong Cont d: MSI Risk: Neck Extension Possible Contributing Factors: Glasses-bifocals? Monitor too high Possible Solutions: Lower monitor Talk with Optometrist about computer glasses

9 What s Wrong Cont d: MSI Risk: Neck Flexion Possible Contributing Factors: Monitor too low Small Screen/Front Possible Solutions: Obtain external Monitor or laptop riser Enlarge font: ctrl & scroll on mouse wheel

10 Monitor Height Height: Top line of the text ~ eye level Line of sight: 15 degrees below the horizontal *Bi/Tri focal users: Place the monitor so that the head is straight when viewing the monitor (or use reading glasses)

11 Monitor Distance Distance: Monitor should be an arm s length away -closer tends to cause eye strain but these does depend on angle Position: Monitor should be directly in front of the user. - avoid twisting of the neck Tilt: Tilt the monitor upwards, so the top of the screen is slightly farther away than the bottom of the monitor Multiple Monitors: Center primary and angle secondary OR center both

12 Monitor Glare Glare Control: Place the monitor perpendicular to the window (if possible). If the monitor location is fixed, use blinds or curtains to eliminate glare. Adjust brightness/ contrast

13 Font Sizes: Small font promotes leaning forward Tips to Increase Font: [ctrl] & [+] or scroll on mouse wheel Enlarging Inbox: View-View Settings-Other Settings

14 What s Wrong Cont d: MSI Risk: Shoulder Flexion Possible Contributing Factors: Mouse higher than keyboard Mouse is far away Possible Solutions: Position keyboard and mouse at the same level; preferably on a keyboard tray

15 What s Wrong Cont d: MSI Risk: Shoulder Hiking and abduction Possible Contributing Factors: Keyboard too high Possible Solutions: Obtain keyboard tray (preferred) Or raise chair and use footrest Consider keyboard with separate # pad

16 Keyboard and Mouse Position Keyboard & mouse should be slightly lower than elbow level* Purchase lower desks Obtain keyboard tray Raise chair & use footrest UBC Bookstore Eway *hunt & peck typist may need to have it a little higher

17 What s wrong with these pictures

18 Keyboard Adjust height of keyboard so elbows are and wrists are neutral. keyboard directly in front of you Keep your arms close to your side and wrists straight while typing Negative keyboard tilt-promotes neutral wrist posture

19 Mouse Place the mouse directly beside the keyboard Consider keyboard without numeric keypad Avoid resting the wrist on work surface Clean or replace sticky mice Contoured mice-encourage neutral wrist postures

20 Mouse Settings Start Menu-Control Panel-Hardware/Mouse-Pointer Options-Adjust Speed

21 Accessories Telephone: Avoid cradling the phone between the ear and shoulder, this posture can cause neck strain and headaches. If phone use is frequent, use speakerphone or a hands-free headset UBC Contact: Ken Eng keng@sensusinc.com

22 Accessories Document holders: useful when referring to documents. They help reduce awkward neck postures Voice Recognition Software: Dragon Naturally Speaking Palm rests-occasional use only; Not in front of mouse

23 Desk Organization Frequently used items, such as the phone and notebooks etc. should be kept within an arms length Clear the clutter Ensure sufficient leg/foot clearance Move under the desk filing cabinets if they are in the way

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29 Move Move Move Move at least once per hour Sit-Stand Workstation Stretch Prompter: WorkSafe Sam Kangaroo Ergotron UBC Stretching Guide Height Adjustable Desks

30 Positive Psychosocial Factors Positive factors such as autonomy, rewards/recognition and coworker/supervisory support have a protective effect What can you do to improve the positive factors within your work environment? Available Resources: Staff & Faculty UBC EFAP Program Employee & Family Assistance Program Responding with Respect Free interactive training for departments Thrive.ubc.ca Building mental health at UBC Healthy UBC Newsletter Free Newsletter Students UBC Counseling Services (Brock Hall) UBC Mental Health Network Thrive.ubc.ca Building mental health at UBC Live Well to Learn Well Student resources for healthy living

31 Why Psychosocial? Perceived ability to cope with demands Physiology Increased cortisol levels Increased muscle tension Influences mechanical load Sleep Disturbance Behaviour Skipping breaks (insufficient recovery time) Drinking too much caffeine, alcohol or smoking

32 Mental Workload Humans have limited information processing capacity; What is often called multi-tasking (performing tasks simultaneously) is actually task switching. Task alternation results in switching time costs Consider turning off Pop-Up s Provide other ways to ensure you can focus on one task at a time Require Software vendors to conduct Usability Testing

33 Stretches Keep Stretches Comfortable Try to Fit in at least 1 stretches every minutes

34 Stretches Cont d

35 Stretches Cont d

36 Questions? Abigail Overduin Ergonomics Advsior

37 Resources: Step by Step Chair Set-up guide is provided below for your reference

38 The Chair: Height Seat Height Adjust height so that feet are firmly supported Knees ~90 Courtesy of: Global Total Office if you are not able to reach your keyboard and mouse you may need a keyboard tray or raise your chair and use a footrest When standing, the seat height should be just below crease at the back of your knee

39 The Chair: Seat Pan Seat Pan Should have rounded, waterfall edge Allow 2-4 fingers of space between the edge of the seat and the back of legs Courtesy of: Global Total Office Sit with buttocks all the way to the back of the chair

40 Chair: Backrest Height Backrest Height & Lumbar Support: Adjust lumbar support to fit the small of your back Note: on some chairs the lumbar support is adjusted independently of the backrest and on others the backrest is raised up and down Courtesy of: Global Total Office Backrest height should be 17 (WSBC)

41 Chair: Backrest Angle Backrest Angle: Tilt/recline backrest up to ~13ᵒ Courtesy of: Global Total Office A reclined back posture reduces pressure on the disc but you must also be able to reach your keyboard and mouse

42 Chair: Armrests Adjust armrest height to support arms when shoulders relax. Elbows should be at Courtesy of: Global Total Office Ensure arm rests do not restrict access to desk or computer Rotate armrests in as needed