Workstation Ergonomics

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

Optimum reach zone: Where frequently used objects are close to the user to avoid excessive extended reaching.

Maximum reach zone: Objects that are needed during the day yet not frequently used.
Requires the user to reach and stretch slightly to access.

Outer reach zone: Where seldom used objects (e.g. in/out trays) are located as this section requires the user to perform excessive extended reaching.

FEATURES OF GOOD DESK DESIGN

A good desk should have:
~ rounded corners with no sharp edges
~ good access for legs with no obstacles under the desk to cause discomfort and possible injury
~a flat, smooth surface for ease of writing, of a neutral colour with a non reflective finish
~adjustability to fit most users (AS/NZS 4442 Office Desks 1997 recommends a range of adjustments for seated tasks of at least 150mm, from 610mm to 760mm in height, easily adjustable from the seated position).

The correct postures and positions to adopt at your work station/desk:

Chair

push you bottom and hips as far back as they can go in the chair.
adjust the seat height so you feet are flat on the floor or alternatively use a footrest.
adjust the chair back to a 100-110 degree recline.
adjust the armrest so that your shoulders are relaxed, or if in the way remove the rest.
altogether.
stable 5 star base on chair, and seat depth of between 33 cm – 48 cm.

Keyboard

position the keyboard directly in front of you.
determine what section of the keyboard you use most frequently and position that part in front of you.
if you sit in a forward upright position tilt the keyboard away from you at a negative angle, alternatively if you sit reclined a slight positive tilt will help maintain a straight wrist position.
wrist rests can help maintain neutral positions and can be used to rest the palms of your hands on in between keystrokes.

Monitor

centre the monitor directly in front of you.
the top of the monitor should be approximately 2 – 3cm above seated eye level.
sit at least an arms length away from the screen.
reduce glare by positioning screen away from windows, or using curtains and blinds.
overhead lights can also add to glare so adjust the vertical screen angle.

Document holder

holder is big enough to accommodate the document being used.
position source documents directly in front of you between the monitor and the keyboard using an in-line copy stand.
if no in-line copy stand available position the stand directly next to the screen.

Telephones

place you telephone within easy reach. A telephone stand can help.
use a headset or speaker phone to eliminate cradling the handset between your ear and shoulder.

Helpful tips:

Vary your tasks. Your muscles need lots of change and movement. If one task will take a prolonged period of time, take frequent rests from it.
Take appropriate breaks at and away from the desk. Be sure to always take you lunch break.
Creatively place other equipment like printers and faxes away from your desk so that you have to get out of your chair to access them.
Rest and exercise you eyes by looking away from thee screen to a point in the distance.
Regularly check and maintain your posture.

TIRED? SORE? UNCOMFORTABLE?

Follow these tips to make your work more comfortable
Many aches and pains can be relieved by changing your working posture or work patterns:

Body part fatigued	Common contributing factors	What can you try
Back of neck	Looking down at documents, or keyboard	Use a document holder Improve you keyboard skills Check monitor height
Side of neck	Looking to one side	Locate documents and screen directly in front of you
Top, outside or front of shoulders	Keyboard too high, arms unsupported	Raise chair Use a footrest Reduce desk height if adjustable
Lower back	Inadequate lumbar support	Adjust back rest height and angle to give a more firm support Remove arm rests from chair Remove obstructions under desk e.g. drawers
Upper back	Twisted posture	Sit straight on Locate documents, screen and keyboard directly in front of you.
Right arm or shoulder	Arm outstretched unsupported	Move mouse closer Use a single surface desk
Left arm, shoulder or neck	Reaching for telephone or cradling telephone on shoulder	Bring phone closer Use a headset for longer calls
Leg discomfort, swollen feet	Underside of thighs compressed against the chair seat	Use footrests or Reduce desk and chair height
Headaches	Posture, visual problems, noise, stress, glare, high work load	Rearrange work area Close blinds to alter screen to reduce glare Shut the door Vary tasks and take regular breaks Reduce the time you spend in front of the computer Smooth out work flow Eye tests
Eye fatigue, temporary short sightedness	Visual problems, screen too close, poor image quality, glare, screen reflections	Rearrange work area Screen filter Eye exercises Close blinds to reduce glare

Table taken from Mark Dohrmann and Partners, Ergonomists www.ergonomics.com.au

USEFUL LINKS

Computer Workstation Ergonomics
A publication by the University of Western Australia based upon Australian Standard AS3590.

For further information, refer to Australian Standards:

Screen-based workstations: AS3590-1990
Part 1: Visual Display Units
Part 2: Workstation Furniture
Part 3: Input Devices

Interior Lighting: AS 1680.2. 0-1990
Part 1: General Principles & Recommendations

Interior Lighting: AS 1680.2. 2-1990
Part 2.0: Recommendations for specific tasks and interiors

Interior Lighting: AS 1680.2. 2-1994
Part 2.2: Office and screen-based tasks

Acknowledgements:
Mark Dohrmann and Partners, Ergonomists www.ergonomics.com.au
Officewise www.worksafe.vic.gov.au
SafeWork SA Safeguard: Computer workstations – Design Guidelines