How to Use Ergonomics

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By Sidney
eHow Contributing Writer

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A poorly set-up workstation can cause a variety of injuries, including carpel tunnel and back and eye issues. But with some simple changes, you can safeguard your health. For example, having your keyboard, chair and computer placed correctly can improve workplace ergonomics. Perform a few exercises throughout the day to improve circulation and stretch your muscles, too. Here's a guide to using ergonomics to reduce workplace injuries.

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Difficulty: Moderate

Instructions

Step 1

Adjust your keyboard so it's close--you shouldn't have to reach for it. You may need a keyboard tray to accomplish this. The angel of your forearms should be parallel to the floor. Also pay attention to your wrists--they shouldn't be overextended.
Step 2

Position your chair properly. Sitting for long periods of time can cause wear and tear on your back. When working, routinely get up to stretch your back and legs. Also, use a back support to ensure correct posture while sitting. And don't use your armrests often, which can interfere with circulation.
Step 3

Pay attention to the placement of your computer monitor. Having your monitor placed incorrectly can strain your eyes. Make sure you monitor is place directly in front of line of vision. You monitor shouldn't be more then 26 inches away and it should be clean to prevent glare.
Step 4

According to the American National Standards Institute, those working with computers should have enough light equivalent to no more then 46 foot candles. Check with your human resources department to ensure your workstation isn't receiving too much light.
Step 5

The height of your desk should be about elbow height to ensure optimal ergonomics.

Tips & Warnings

Do exercises throughout the day to prevent injury. The Office of Research Services (see Resources) provides exercises for the eyes and back to minimize injury in the workplace.
Put your hands in your lap when you aren't using the computer. Resting your wrist on the computer workstation can cause injury.

Resources