Warm greetings from the Spinalogy Clinic!!
Uses of computers & laptops are very common now a days, But are we following the correct ergonomics while operating these systems ….??? Ofcourse not, Resulting in various problems, like pain in neck, back, wrist, shoulder, elbow etc. Lets discuss about the ergonomics & workstation ergonomics for computer & laptop users.
What is Ergonomics?
Ergonomics is a scientific discipline, which is concerned with improving the productivity, health, safety and comfort of people, as well as promoting effective interaction among people,technology and the environment in which both must operate.
It is important to arrange your workstation in Ergonomic manner to:
- Enhance human abilities
- Overcome human limitations
- Foster user acceptance
With the help of Ergonomic furniture like Ergonomic chair, height adjustable key board try, height adjustable monitor stand, laptop stand and accessories like document holder, footrest, wrist rest, etc
Follow the following guidelines and include above diagram in the process to arrange your healthy workstation:
1. Elbows: Above the desk, at 90-110 degree to the arm, prefer your forearm should be always supported on armrest
2. Shoulders: Shoulders and elbows should be in same alignment
3. Wrist: In line with forearm
4. Hips, knees, ankle: Hips should be parallel to each other and knee at 90 degrees while sitting
5. Feet: Flat on ground or supported on footrest
6. Head: Upright, with ears aligned with shoulders
7. Eyes: Looking at top third of screen, in case of laptop use laptop stand to raise height
8. Seat length: Should be long enough to provide support beneath thighs, should be rounded at the edge (water fall shape)
9. Back rest: Keep inclined at 90-110 degrees, with adequate lumbar support in line with lower back
10. Keyboard and mouse: Keyboard should be on desk or on keyboard try so that elbow angle become 90 degrees, G & H of keyboard should be in alignment with nose, have a loose grip on mouse
11. Laptop: Use with laptop stand, with extra mouse and keyboard
Important basic tips:
Divide your workstation into three parts:
- Usual work
- Occasional work
- Non working area
Ø Distance between you and monitor screen should be one arm distance.
Ø Keyboard, mouse should be at same level
Ø Keyboard, mouse, pen stand, water bottle should be at reach of hand
Ø In non working areas arrange files, avoid keeping heavy stuff below your shoulder/ naval level
Follow the Ergonomic Lifestyle and live Pain Free Life!
Enjoy reading !!