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COMPUTERCOMPUTER
WORKSTATIONSWORKSTATIONS
Is your workstation set up properly?Is your workstation set up properly?
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Musculoskeletal injuries are mainlyMusculoskeletal injuries are mainlyassociated with the duration of:associated with the duration of:
the inactive, static nature ofthe inactive, static nature of
computing tasks,computing tasks,
improper positioning of the employeeimproper positioning of the employee
improper positioning and use ofimproper positioning and use offurniture and computer components.furniture and computer components.
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Proper sitting positions:Proper sitting positions:
Angles or dimensions that areAngles or dimensions that are
'safe' are very difficult to specify.'safe' are very difficult to specify.
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It means a range of angles andIt means a range of angles anddimensions, specific to andimensions, specific to an
individual, who is constantlyindividual, who is constantly
shifting to a new posture withinshifting to a new posture within
these parameters and itemsthese parameters and items
placed at correct height in closeplaced at correct height in closeproximity.proximity.
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The provisions of furniture andThe provisions of furniture and
equipment, adjustable to fit theequipment, adjustable to fit the
variations in human size are veryvariations in human size are very
important.important.
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Of greater importance is the fact,Of greater importance is the fact,
thatthat withoutwithout proper training, anproper training, anemployee can still use a properemployee can still use a proper
workstationworkstation incorrectlyincorrectly
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The EHS office providesThe EHS office provides
workstation assessmentsworkstation assessments It includes training to makeIt includes training to make
employees aware of hazardsemployees aware of hazards
which may contribute to awhich may contribute to amusculoskeletal injury.musculoskeletal injury.
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The EHS advisor, carries out theThe EHS advisor, carries out the
workstation assessment andworkstation assessment and
provides the supervisor with aprovides the supervisor with areport, includingreport, including
recommendations if necessary.recommendations if necessary.
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The supervisor is expected toThe supervisor is expected to
follow up on thefollow up on therecommendations to correct anyrecommendations to correct any
deficiencies.deficiencies.
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TIPS FOR SETTING UP YOURTIPS FOR SETTING UP YOUR
COMPUTER WORKSTATIONCOMPUTER WORKSTATION
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1 Chair1 Chair
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Make sure that your chair has aMake sure that your chair has a
stable base and castors.stable base and castors.A stable base should have 5A stable base should have 5
castors.castors.
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On hard floors your chair shouldOn hard floors your chair should
be fitted with soft castorsbe fitted with soft castors(urethane) to prevent the chair(urethane) to prevent the chair
from rolling too fast.from rolling too fast.
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On a carpeted floor your chair shouldOn a carpeted floor your chair should
have carpet castorshave carpet castors
Carpet castors are made from a hardCarpet castors are made from a hard
material, so that you can roll your chairmaterial, so that you can roll your chair
better (saves your back!)better (saves your back!)
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Soft castors on carpet maySoft castors on carpet may
cause back problemscause back problems Carpet castors on a hard floorCarpet castors on a hard floor
may cause the chair to roll awaymay cause the chair to roll away
without you noticing.without you noticing.
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Make sure that the foam on yourMake sure that the foam on your
chair is still in good shape.chair is still in good shape. You should not be able to feelYou should not be able to feel
the bottom of the chair whenthe bottom of the chair when
pushing on the foampushing on the foam
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All adjustment levers shouldAll adjustment levers should
function properly, as well as thefunction properly, as well as thegas lifter, which is thegas lifter, which is the
mechanism that makes yourmechanism that makes your
chair go up and down.chair go up and down.
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When seated at correct height, yourWhen seated at correct height, your
knees should be angled anywhereknees should be angled anywhere
between 90between 90--110110..
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Your knees should never be lessYour knees should never be less
than 90than 90 This may cause back problemsThis may cause back problems
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Your knees should never beYour knees should never be
beyond 110beyond 110At this height, the front of theAt this height, the front of the
seat pan may cut off your bloodseat pan may cut off your blood
circulation in your legs.circulation in your legs.
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The seat pan fits you properly ifThe seat pan fits you properly if
you can place 2you can place 2--3 fingers in3 fingers inbetween the back of your legsbetween the back of your legs
and the front of the seat pan.and the front of the seat pan.
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If there is no space, the seat panIf there is no space, the seat pan
may be too big, and you cantmay be too big, and you cantreach the back rest for properreach the back rest for proper
lumbar support.lumbar support.
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Too much space indicates thatToo much space indicates that
the seat pan is too smallthe seat pan is too small
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Also pay attention to the sides.Also pay attention to the sides.
You dont want to hang over.You dont want to hang over.
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The angle of the backrest shouldThe angle of the backrest should
be adjusted to anywherebe adjusted to anywherebetween 90between 90--130130
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Make sure that the lumbarMake sure that the lumbar
support of the backrest issupport of the backrest isadjusted to correct height.adjusted to correct height.
It should be placed in yourIt should be placed in your
lumbar area (lower back arealumbar area (lower back areathat naturally curves in whenthat naturally curves in when
standing).standing).
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Not like this!Not like this!
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But do lean back againstBut do lean back against
the back restthe back rest
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Armrests should be adjustable inArmrests should be adjustable in
height as well as side ways.height as well as side ways.Armrests should be adjusted soArmrests should be adjusted so
that they dont interfere with yourthat they dont interfere with your
elbows when doing theelbows when doing thechicken.chicken.
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The material of your chair shouldThe material of your chair should
be constructed of breathablebe constructed of breathable
material, unless your chair ismaterial, unless your chair is
used in a laboratory.used in a laboratory.
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KeyboardKeyboard
&&
MouseMouse
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While seated in your chair, letWhile seated in your chair, letyour arms hang down from youryour arms hang down from yourshoulders.shoulders.
Bring up your forearms, withBring up your forearms, withfingers stretched out, until theyfingers stretched out, until theyare parallel to the floor.are parallel to the floor.
Your elbows should form anYour elbows should form anangle in the range of 90angle in the range of 90--110110..
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The keys of your keyboardThe keys of your keyboard
should be at the height whereshould be at the height where
your fingers areyour fingers are
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Keep wrists neutralKeep wrists neutral
Dont DoDont Do
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The mouse must be placedThe mouse must be placed
beside the keyboard at the samebeside the keyboard at the same
level.level.
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If you have placed the keyboardIf you have placed the keyboard
and mouse on your deskand mouse on your desk
surface, you may not be able tosurface, you may not be able to
reach these items properlyreach these items properly
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You can do two things:You can do two things:
1.1.Adjust the chair higher with theAdjust the chair higher with theuse of a foot stool, oruse of a foot stool, or
2.2. Install a keyboard tray.Install a keyboard tray.
3.3. You may want to contact theYou may want to contact the
EHS office for a workstationEHS office for a workstation
assessment.assessment.
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MonitorMonitor
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Place the monitor in line with thePlace the monitor in line with the
keyboard and yourself to preventkeyboard and yourself to prevent
neck and shoulder problems.neck and shoulder problems.
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Place the monitor at correct levelPlace the monitor at correct level
The top of the monitor should beT
he top of the monitor should beat eye heightat eye height
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TOO HIGHTOO HIGH
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This will:This will:
Line up your head and neck withLine up your head and neck withyour spineyour spine
Prevent eye fatiguePrevent eye fatigue
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Persons using bifocals orPersons using bifocals or
graduated lenses, should placegraduated lenses, should place
the monitor at a lower level andthe monitor at a lower level and
angled up so that their vision isangled up so that their vision is
perpendicular to the screen.perpendicular to the screen.
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Another option is to have yourAnother option is to have your
optometrist fit you with specialoptometrist fit you with special
computer glasses.computer glasses.
Measure the distance betweenMeasure the distance between
your eyes and the screen.your eyes and the screen.
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A question that is always asked:A question that is always asked:
How far away should theHow far away should the
monitor be placed from themonitor be placed from the
user?user?
Answer: If you can read it, thatsAnswer: If you can read it, thatsmost likely the correct distance.most likely the correct distance.
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Another option, if you haveAnother option, if you have
difficulty seeing the content ondifficulty seeing the content on
the screen, is tothe screen, is to changechange
the font settingthe font setting..