.

University of Alex
Faculty of nursing
Preparatory master degree
Year 2009/2010

:Supervised by
Prof. Dr. Zakia tauma

:Prepared by
Basma al Hamzawie
Hanan Ali Muhammad
Zienab meawaad

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:Out line
Introduction -1
Ergonomic tips for computer users -2
;and some recommendations
.Work area *
.Desk/workstation *
.Chair *
Monitor *
.Keyboard *
.Mouse, trackball *
.Pointing device *
.Lighting *
.Work habits *
.Laptop computer *
.Transporting the computer -3
.References -4

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 Introduction

As we spend increasing amounts of time at our

computer workstation which leads as to feel
frequent muscle ache and nerve pain unless a few
guidelines are followed, we need to be aware of
how the design and arrangement of our
equipment can impact our comfort and health
.productivity
And here we shall demonstrate some of computer
workstation problems and some
.recommendations to avoid them

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 ERGONOMICS:b-
IS THE APPLIED
SCIENCE OF
EQUIPMENT DESIGN,
AS FOR THE WORK
PLACE, INTENDED TO
MAXIMIZE
PRODUCTIVITY BY
REDUCING OPERATOR
FATIGUE AND
.DISCOMFORT

:Work area -1
The work area should be large enough to accommodate
you, allow the full range of motions involved in performing
required task, and provide room for the equipment and
.materials that make up the workstation

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:Recommendations
.Use ahead set for lengthy frequent telephone work -1
Place items you use most frequently directly in front of -2
.you
.Avoid overcrowding computer work areas -3
.maintain appropriate air circulation-4
avoid setting directly under air conditioning vents that -5
."dump" air right on top of you

:desk/workstation -2
Standard furniture cannot accommodate everyone's needs. a
taller person may need a non-time adjustment to have his or
her work surface raised somewhat; a shorter person may need
footrest or other accessories. Adjustable furniture may be
needed in situations where people share or use the same work
.station

:Recommendations
Desktop should be organized so that frequently used objects -
.are close to users to avoid excessive extended reaching

The work surface should have a matte finish to minimize -

.glare or reflections
If a fixed – height desk is used, add a keyboard tray that -
.adjusts vertically to provide added adjustability
use headset or speaker phone to avoid neck and shoulder -
.discomfort if you use a phone frequently throughout the day
.Place phone at site of non-dominant hand -
Position desk lamp in order not to cause glare on screen or -
.direct illumination to your eyes

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:Chair adjustments -3

Contrary to popular belief, sitting, which most people believe

is relaxing, is hard on the back. Sitting for long periods of
time can cause increased pressure on the intervertebral disc,
feet and legs. Gravity tends to pool blood in legs and feet and
.create a sluggish return to the heart

:Recommendations
dynamic sitting" don’t stay in one static position for " -
.extended period of time
when performing daily tasks, alternate between sitting and -
.standing or take small walking breaks throughout the day
.The chair back should be a lumber support -
adjust height of backrest to support the natural inward curve -
.of the lower back
The angle of the back rest is subjective but the trunk and -
.upper legs should form an angle between 90 to 115 degrees
:adjust height of chair so feet rest flat on floor-
Set upright in the chair with low back against the backrest
.and shoulders touching the backrest
Thighs should parallel to the floors and knees at about the
same level as the hips
Back of knees should not come in direct contact with the -
edge of the seat pan. There should be 2-4 inches between the
.edge of the seat and the back of the knee
arm rests should be removable and the distance between the -
.arm rest should be adjustable
Arm rests should be removable and the distance between the-
arm rests should be adjustable
adjust height and / or width of armrests so they allow the -
user to rest arms at their sides and relax/drop their shoulder
.while keyboarding

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elbows and lower arms should rest lightly on armrests so as -
.not to cause circulatory or nerve problems
don’t use armrest to slouch. Also, chair arm should not -
noticeably elevate your shoulders or force you to move your
.arm away from your body to use them
use footrest when attempts to adjust your chair and the rest -
.of workstation fail to keep your feet on the ground
ensure that you have some space (2-3") between the top of -
.your thighs and the underside of your work station
Have enough space under your work surface so that you can
pull your self all the way up to the edge of the desk with
.room for your legs and knees to fit comfortably

:monitor -4
Once the chair height and work surface height are properly
adjusted, the computer monitor should be place so the top of
the screen is at or just below eye level when seated in an
.upright position

:Recommendations

.make sure that the surface of the viewing screen is clean -

.adjust brightness and contrast to the optimum comfort -
Position the monitor directly in front o f the user to avoid -
.excessive twisting of the neck
User must position the monitor in a comfortable viewing -
.distance, approximately 18-30 inches from the user
Position monitors at right angles from windows to reduce -
glare. Close windows blinds as needed to reduce glare from
.sunlight
position monitors away from direct lighting which creates -
excessive glare or use a glare filter over monitor to reduce
.glare
adjust monitor tilt so that ceiling lights do not reflect on -
.your screen

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If a document holder is used, it should be placed at -
approximately the same height as the monitor and at the same
.distance from the monitor screen and reference materials
.Get regular eye check-up -
adjust as needed for larger screen. You may need to sit -
farther away and increase the font size to make full advantage
.of the larger screen

:Keyboard -5
Many ergonomic problems associated with computer
workstations occur in the shoulder, elbow, forearm, wrist, and
hand. Continues work on computer may expose soft tissues in
these areas to repletion, awkward postures, and forceful
.exertions, especially if the workstation is not set up properly

:Recommendations

First adjust your chair as mentioned, and then with your -

arms resting comfortably at your side, raise your forearms to
.form a 90 degree angle with your upper arms
adjust keyboard height so shoulders can relax and allow -
arms to rest at sides. An articulating keyboard tray is often
.necessary to accommodate proper height and distance
position the keyboard directly in front of and be close to the -
.user to avoid excessive extended reaching
Forearms parallel to the floor (approximately 90 degree -
.angle at elbow)
Mouse should be placed adjacent to keyboard and at the -
same height as the keyboard. Avoid extended and elevating
reaching for keyboard and mouse. The back of the wrist
should be kept flat (in a neutral position). Do not rest the
hand on the mouse when you are not using it. Rest your hands
.on your lap when not entering data
a padded wrist rest will help to keep your wrist in a straight -
and neutral position while typing and keep your arms off the
.sharp edges of the work surface

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do not rest your wrists or hands on a palm or wrist rest when -
you're keying. These rests are designed to provide support
.only during breaks from keying
the slope of the keyboard may need to be adjusted so that it -
is flat in order that your wrists are straight, and not bent back
.while you're typing
press the keys genteelly; do not bang them or hold them -
down for long periods. Keep your shoulders, arms, hand, and
.fingers relaxed

:Mouse, trackball, or other input device -6

.The mouse is present in virtually every office

placing the mouse, trackball, or other input device too fare -

away, too low, or too much on one side can cause shoulder,
wrist, elbow, and forearm discomfort. Placing the input
device directly in your immediate reach zone offers natural
.comfort and maximum hand to eye coordination
do not bend your wrist upward. Make sure you are sitting -
high enough for the workstation to be slightly below elbow
.height so that our hand rests naturally on the mouse
Mousing demands a certain level of surface stability; if used -
.on keyboard tray should not wobble or tip
A trackball has an exposed ball that you manipulate with -
your fingers. It requires the use of different muscle and
tendon groups than dose a mouse, and can add Varity to your
manipulation of computer information. Some trackball
designs however may cause discomfort and possible injury to
the area around your thumb, which stretches and reaches to
.maneuver the trackball

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The deferent models of mousing devices, trackball or other -
input devices. Consider the shape and size of the devices,
how comfortably it fits into your hand, ease of operation, and
.any special features that might make your job easier

In addition to the mouse and trackball, a variety of other

input devices are available. Consider your task
.requirements and physical limitations

Touch pads allow you to move the cursor on the computer -

screen by simply gliding your finger across a small pad.
Unlike mousse, trackball, and other pointing devices, touch
pads have no moving parts to clog or breaks, so they never
.require disassembly for cleaning
Touch screens allow you to point directly at an object. They -
require little or no training, are faster than other pointing
devices, and require no extra work surface. However, the
disadvantages of touch screens include arm fatigue, smudges,
.optical interference, and increased glare
Voice input allows you to "talk" to your computer. -
Currently, such programs can understand and respond to
natural speech delivered at rates of up to 160 words per
.minute
Pen-like devices use pressure, light, electromagnetic -
disruption, or radio enter and manipulate information through
contact with the computer screen or a horizontal pad. A pen
pad requires about as much room on the work surface as dose
a mouse. If pen technology is used on a horizontal pad, a
workstation must provide adequate non-glare lighting for
.both it and the computer screen

:Lighting -7

Light not suited to working with computer is a major

contributing factor in visual discomforts including eyestrain,
.burning or itching eyes, and blurred or double vision

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The lighting in most office environments is too bright for
optimal VTD screen viewing. The illumination may be
reduced by removing 2 bulbs in a 4- bulb fluorescent fixture,
removing the bulbs in every other fixture, or turning off
overhead lights altogether. Supplemental desk lighting is
.better than overhead lighting for reding printed copy

:Recommendations

.Close drapes / blinds to reduce glare -

adjust lighting to avoid glare on screen (light source should -
come at a 90 degree angle, with low watt lights rather than
.high)
.avoid intense or uneven lighting in your field of vision -
place monitor at 90 degree angle to windows where -
.possible
.reduce overhead lighting where possible -
.use indirect shielded lighting -
.Walls shouldn’t be painted with reflective finish -
use a glare screen or monitor shield to reduce glare from -
.overhead lighting

:Work habits and life style -8

Repetitious static work (working at the computer) is very

fatigue on your upper extremities as well as your eyes. It is
important that breaks from working at the computer be taken
every 20to 40 minutes in order for your body to rest and
recover. Taking a short break (3 to 5 minutes) dose not mean
you have to stop working, other activities such as talking to a
co-worker, making copies, filing, etc. could be done during
.breaks from typing
It is also important to change position s periodically. Sitting
in one position or leaning on your arms for an extended
.period of time can interfere with circulation

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Aerobic exercise will help to sustain strength, improve
cardiovascular conditioning and counteract the strain of the
.sedentary computer use

Routine use of non prescribed medications or a wrist brace is

not recommended. If you begin to develop symptoms, notify
your supervisor. Slight changes made early can avoid future
complications.

Laptop computers
Laptop computers are not recommended as primary
computers. In the office or while at home, a docking station is
recommended to provide adjustability which will enhance
.neutral postures

:Computing
Maintaining neutral postures will reduce stress and strain to
.the musculoskeletal system

incorporate mini breaks every 20 to 30 minutes to break up -

.repetition and static postures
maintain=in a comfortable viewing distance from your -
screen; about 18-30 inches. Keep your neck and head in a
.neutral posture; avoid excessive neck flexion or rotation
angle the screen so that it is perpendicular to your line of -
.sight, if lighting permits
position the keyboard at elbow height, and keep your wrist -
straight while keying. Experiment with table height, chair
.height and keyboard angle to maintain neutral wrist postures
remember: if raise your chair use a footrest to support your -
feet. When seated your hips should be slightly higher than
.your knees
If you're seated in a side chair or couch, use a pillow to -
support your arms while keying. This will help you maintain
.neutral arm, wrist, and hand postures

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attach an external mouse instead of using the small -
.constricted touchpad or trackball
clean the screen regularly using appropriate antistatic -
.cleaning material

:Transporting the computer

Keep these ideas in mind while carrying your computer from
;place to place

eliminate unnecessary baggage from your briefcase, the less -

.demand placed on the body is the better
carry your laptop in a case with a padded shoulder strap and -
handle. Frequently shift hands or shoulders to balance the
.load
.use a wheeled luggage cart when possible -

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:References

http://www.cdc.gov/od/ohs
http://www.osha.gov
http://www.dol.gov
http://www.ehs.pitt/workplace/ergo-
tips.html

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