Ergonomic workstations for keyboard operators
Prolonged work at a computer can strain your arms, neck, hands and back. In most cases, health problems occur because of a poorly designed or setup workstation.
A well designed workstation considers your chair, lighting, noise, and the position of the screen, keyboard and documents.
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.
Like all electrical equipment, computers emit electromagnetic radiation however the low level is not considered a health risk.
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