ERGONOMIC GUIDELINES
FOR COMPUTER USERS
FOR COMPUTER USERS
- COMPUTER MONITOR:
Eye to Screen Distance: - The monitor should be at least 25” from the eye; preferably 35” to 40” (often restricted by desk top depth). If you cannot read the characters on the screen, make them larger by increasing from 100% to 150% on your toolbar.
- Vertical Monitor Location:
- Your level gaze should focus upon the top 1/3 of the computer screen.
- Monitor Tilt:
- Tilt the monitor so the top is slightly farther away from the eyes than the bottom of the monitor.
- Lighting:
- To best avoid glare, lighting should be suspended from the ceiling and indirect. Control outside lights with blinds and shades. Keep environmental light levels low and, if necessary, supplement with a desk lamp.
- Monitor Placement:
- You should be looking straight ahead at your monitor, not rotating your neck to the left or the right. Substituting a plasma screen may be the only option.
- KEYBOARD:
Placement: - The keyboard should be placed so the shoulders are relaxed, the elbows have an open angle (90 degrees), and the wrists are straight (not bent backward).
- Elbows:
- Your elbows should be free to move so there is less movement at the wrists.
- CHAIR:
Height: - Your feet should be flat on the floor after you’ve followed the guidelines below. If not, place a board or phonebook under your desk to rest your feet on.
- Seat Pan Tilt:
- If the seat tilts too far forward, your legs will have to work to support you and keep you from sliding forward. If tilted too far backward, your knees will be higher than your hips, rotating the pelvis back and rounding out the spine.
- Seat Pan Depth:
- If the seat depth is too short, the thighs will not be supported. If it is too long, it will be uncomfortable behind your knees.
- Chair Back:
- The back should be tall enough to reach the upper back while also placing sufficient curve in the correct position to support your low back.
- Armrests:
- REMOVE THEM. If used, they tend to increase slouching and soon your shoulders are up to your ears.
- DESK:
Depth: - The desk top should be deep enough for the monitor to be at least 25” from the eye and still have room for the keyboard in front of the monitor if there is no pull-out.
- Obstructions:
- Often drawers beneath desks can prevent you from raising your chair to a proper height. Obstructions under the desk may prevent you from moving the chair close enough to reach work tasks easily. Be sure to remove anything that may cause problems.
- Object Placement:
- Not only are monitor and keyboard placement important, but all other
frequently used objects (pens, pencils, stapler, tape dispenser, paper
clips, notepads, etc) should be placed in a “rainbow pattern”
on the desk surface, thereby decreasing reaching and twisting.
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This information brought to
you by…
New Horizons Physical Therapy
(406) 363-2570 Fax (406) 363-7214
120 S. Fifth Street, Suite 102
Hamilton, MT 59840
New Horizons Physical Therapy
(406) 363-2570 Fax (406) 363-7214
120 S. Fifth Street, Suite 102
Hamilton, MT 59840