Subchapter 7.

General Industry Safety Orders

Group 15. Occupational Noise
Article 106. Ergonomics

§5110. Repetitive Motion Injuries.

ERGONOMICS -- HISTORY OF CALIFORNIA STANDARD

(a) Scope and application. This section shall apply to a job, process, operation where a
repetitive motion injury (RMI) has occurred to more than one employee under the following
conditions:
(1) Work related causation. The repetitive motion injuries (RMIs) were
predominantly caused (i.e. 50% or more) by a repetitive job, process, or operation;
(2) Relationship between RMIs at the workplace. The employees incurring the
RMIs were performing a job process, or operation of identical work activity.
Identical work activity means that the employees were performing the same
repetitive motion task, such as but not limited to word processing, assembly or, KEYBOARD SETUP & USAGE
loading;

(3) Medical requirements. The RMIs were musculoskeletal injuries that a licensed There are a number of
physician objectively identified and diagnosed; and
ailments that can come
(4)Time requirements. The RMIs were reported by the employees to the employer from using your
in the last 12 months but not before July 3, 1997.
keyboard incorrectly-
(b) Program designed to minimize RMIs. Every employer subject to this section shall establish from short-term issues
and implement a program designed to minimize RMIs. The program shall include a worksite
evaluation, control of exposures which have caused RMIs and training of employees. like sore wrists to long-
term problems like
(1) Worksite evaluation. Each job, process, or operation of identical work activity
covered by this section or a representative number of such jobs, processes, or Carpal Tunnel Syndrome. These ailments can take years
operations of identical work activities shall be evaluated for exposures which have to develop, and once present, can be difficult or even
caused RMIs.
impossible to reverse. That's why it's so important - even
(2) Control of exposures which have caused RMIs. Any exposures that have caused if you're not currently feeling pain-to position and use
RMIs shall, in a timely manner, be corrected or if not capable of being corrected
have the exposures minimized to the extent feasible. The employer shall consider your keyboard properly to avoid future problems. To learn
engineering controls, such as work station redesign, adjustable fixtures or tool more after reading these tips, feel free to browse the
redesign, and administrative controls, such as job rotation, work pacing or work
breaks. related links to the right.
(3) Training. Employees shall be provided training that includes an explanation of:
SETUP & POSITIONING
(A)The employer's program;
(B) The exposures which have been associated with RMIs;
(C) The symptoms and consequences of injuries caused by repetitive 1. If you don't currently use an adjustable
motion;
(D) The importance of reporting symptoms and injuries to the employer; and
keyboard/mouse tray, consider attaching one
(E) Methods used by the employer to minimize RMIs. to your surface.
This allows a much wider range of adjustment,
(c) Satisfaction of an employer's obligation. Measures implemented by an employer under and helps you maintain a proper ergonomic setup.
subsection (b)(1), (b)(2), or (b)(3) shall satisfy the employer's obligations under that respective
subsection, unless it is shown that a measure known to but not taken by the employer is Choose a system that is height adjustable, lets
substantially certain to cause a greater reduction in such injuries and that this alternative you tilt the keyboard away from you slightly for
measure would not impose additional unreasonable costs.
better posture (negative tilt), and allows you to use
 the mouse with your upper arms relaxed and as Conversely, thinner people may find a traditional
close to the body as possible. "straight" keyboard more comfortable.

2. Make sure the height of your keyboard allows Tips for Healthy Keyboard Usage
you to keep an "open angle" with your arms.
In the proper position, the keyboard should be 1. Use a light touch when typing (don't bang on
placed just above the level of your lap. This is the keyboard!).
lower than most people normally place their Try to use the minimum amount of force
keyboard, but lets your arms tilt downward while necessary to depress the keys. The tendons from
using the keyboard, leaving your elbows at a your fingers connect near your elbow, so striking
comfortable "open" angle. (If you don't have an the keys too hard can lead to problems you might
adjustable keyboard tray, you may need to not associate with your keyboard—for example,
accomplish this by adjusting your chair height). pain and inflammation in your elbows
(Epicondylitis).
3. If your keyboard is lower than the desk
surface, tilt the back edge of the keyboard 2. Keep your wrists in a neutral (straight)
slightly down (known as "negative keyboard position—not bent up or down.
tilt"). Repeatedly bending your wrists up and down
Using a slightly negative keyboard tilt will help you (extension and flexion) compresses structures
keep your wrists in the proper (neutral) position. inside the carpal tunnel in the wrist. This can
Try to avoid positive keyboard tilt (i.e., where the cause pain and lead to injuries like carpal tunnel
top row of keys is noticeably higher than the syndrome. When you're typing, your forearms tend
bottom row of keys). Also, make sure that if there to sag as the arms tire, putting the wrists into even
are "legs" attached to the bottom front of your greater wrist extension—another good reason to
keyboard, they are left un-extended. take frequent stretch or rest breaks!

4. If you use a keyboard tray, make sure there's 3. Keep sure your elbows at a slightly open
enough room for your mouse. angle—90Ì or greater.
Your mouse should be close to your keyboard so Keeping your elbows bent less than 90° can cause
that you don't have to reach far to grasp it. nerve compression, leading to sore wrists and
arms. Adjust the height of your chair or your
5. If you have a broad chest, consider a "split" keyboard tray to achieve a comfortable position.
keyboard.
Split keyboards divide the keyboard into two 4. Keep your shoulders relaxed, and your elbows
halves, each of which points slightly outwards. The at your side.
outward angle lets your wrists and forearms point You shouldn't have to raise your shoulders to get
inward without requiring your elbows to come in as your hands to reach the keyboard—try raising your
far, better conforming to the contours of your body. chair instead. Your forearms should be roughly
parallel to the floor. If your chair has armrests, the
2
 armrests should comfortably support your elbows called macros. You can even buy software
during rest breaks. programs that allow you to easily record macros
for any software and assign complex key
5. Don't use wrist rests or armrests while sequences. These can significantly reduce the
typing—only while resting. amount of typing you need to do.
If your workstation has wrist rests or armrests, be
sure to use them only while taking breaks. Never
use wrist rests or armrests while typing. A wrist
rest should be used to rest the heel of your palm, MONITOR SETUP & USAGE
not your wrist itself.
Choosing the right location for your computer monitor
6. Stay centered on the lettered part of the on the desk or workspace can be a difficult decision.
keyboard. Yet if not positioned correctly, your monitor can cause
Keyboards aren't symmetrical. Letter keys are on neck pain, shoulder pain, or even eye strain. The
the left and the numeric keypad is on the right, but following guidelines can help determine the ideal
most people center themselves with the entire ergonomic position for your monitor. To learn more
keyboard or keyboard tray—not the letters! This after reading these tips, feel free to browse the
puts the keyboard a little too far to the left. If you related links to the right.
use the letters most, it makes sense to align
yourself with that section—the "B" key should be SETUP & POSITIONING
about in line with your belly button.
1. Center your monitor.
7. Consider using a voice recognition software For most workstations, the best position for your
program. monitor is directly in front of you. Putting the
Voice recognition programs allow you to dictate to monitor off-center (i.e., to the left or right of your
your computer and free yourself from the body) can cause neck and shoulder pain due to
keyboard. There are a number of commercially twisting and awkward posture.
available
programs. Be aware, however, that this can lead • Exception: If you only occasionally look at the
to new problems such as voice loss! screen, it's acceptable to place the monitor to
the side. People who frequently interact with
8. Consider using keyboard shortcuts or macros others across a desk - bank tellers and
to repeat common tasks. managers, for example - may want to keep the
Many of the commands available through menu monitor to the side so that it doesn't interfere
choices can also be accomplished by using the with their communication. A good solution for
keyboard. (For example, Ctrl-C can be used to these situations is a monitor swivel arm.
copy text.). Some programs also allow you to
automate common tasks (such as formatting a 2. Sit arms' length away.
document or inserting your address) with scripts
3
 Your monitor should be about arm's length away necessary to reduce the glare of overhead lights
when you're sitting back in your chair. (Sitting too or if your monitor is too high and can't be adjusted.
close or too far from your screen can cause
eyestrain). If you have a large monitor - 20" or • Beware: Tilting the screen too far back may
larger - you should sit slightly further back. cause reflected glare problems from overhead
lighting.

3. Position the top of your screen level with your 5. Beware of your windows.
eyes. Windows are a common source of glare on the
The ideal viewing height is to have your eyes level monitor. If you work in a room with windows, be
with an imaginary line across the screen, about 2"- sensitive to any reflections (or glare) that may
3" below the top of the monitor. This can be show on your monitor and cause you to squint. A
accomplished in one of two ways - either by either great way to check for glare is to turn your monitor
lowering your monitor or raising your chair. If your off and examine any reflections visible on it. Also,
screen is too low, you'll find yourself tilting your placing your monitor directly in front of a window
head forward to view the monitor (a common can create an uncomfortable viewing situation if
cause of neck pain). If it's too high, you may have the brightness of the window is greater than that of
to tilt your head back, leading to neck and the monitor (see below).
shoulder pain - and increasing the likelihood of
glare from overhead lights (a common cause of 6. Balance the brightness of your monitor and its
headaches). surroundings.
You should adjust your monitor so that its
• Exception: If you wear bifocals or trifocals brightness is approximately equal to the area
while using your computer, it may be directly behind it. The goal is to eliminate any
appropriate to position your monitor a few contrast between the brightness of the screen and
inches lower than otherwise recommended to the area behind it. (Make sure, of course, that your
accommodate comfortable viewing through workplace is adequately lit!). Uneven brightness
your lower lenses. can cause headaches and vision issues (such as
fatigue and squinting). You may need to adjust
• Exception: If you use a large monitor (20" or your screen brightness throughout the day if your
larger), position your monitor so that the top of workspace is lit by natural light..
the viewing area is about 3" above eye level.
7. Adjust your font size and color.
4. Tilt your monitor slightly upward. The size of your text should be about two or three
Tilt the screen so that the base is slightly closer to times the size of the smallest text that you can
you than the top. This enables you to view the read. Black text on a white background is usually
entire screen and the display more clearly. Tilting the easiest to discern when word processing.
the monitor downward isn't recommended unless
4
8. Reduce glare. present, can be difficult to reverse. That's why it's so
If left uncorrected, glare will cause discomfort, important - even if you're not currently feeling pain - to
eyestrain, and headaches. Try to reposition your position and use your mouse properly so that you avoid
monitor so that there's no glare on the screen (but future problems. To learn more after reading these tips,
avoid putting it in a position that's uncomfortable to feel free to browse the related links to the right.
view!). If you can't avoid the glare by readjusting
your monitor positioning, consider a high-quality
glass anti-glare screen.
Setup & Positioning
9. Consider a swivel arm.
If you frequently interact with others, and placing 1. Place your mouse close to your keyboard and
your monitor in the recommended location would within easy reach.
interfere with your interactions, consider Placing your mouse too far away can cause your
purchasing a swivel arm. Swivel arms enable shoulders muscles to tire from constantly
users to maintain proper monitor location while in supporting your outstretched arm, leading to neck
use and easily swing their monitors out of the and shoulder pain. Keeping it close to your
ways when not in use. keyboard means you won't have to overstretch
when reaching for the mouse.
Tips for Healthy Monitor Usage
2. Keep your mouse close to your keyboard.
1. Follow the 20/20/20 Rule Placing your mouse on a desk if your keyboard is
If you tend to work on your computer for prolonged on a tray can cause you to overreach, and result in
periods of time, be sure to take a 20 second break shoulder or neck pain. You should be able to use
every 20 minutes and look at least 20 feet away. your mouse comfortably with your arms close to
This gives yours eyes a break and chance to your side, and your elbows at a slightly "open"
adjust focus-a great way to avoid visual fatigue. angle.

2. Keep a clean screen 3. Consider a mouse tray to help keep your

Dust gathers easily on monitor screens. Be sure to mouse near your keyboard.
periodically use a recommended solvent to Your mouse should be close to your keyboard,
remove any accumulated dust or fingerprints, and both should be comfortably placed. If you are
ensuring a clean and visually consistent display. using a keyboard tray, the best position for your
mouse is on an adjustable tray that slides over the
numeric keypad of your keyboard, putting your
MOUSE / POINTING DEVICE SETUP & USAGE mouse about 2 inches above your keyboard
(known as a mouse bridge). If your keyboard tray
There are a number of ailments that can come from using has a tiltable mouse tray to the
your mouse incorrectly, from sore wrists to aching side, then try angling it down
shoulders. They may take years to develop, but once slightly to improve your wrist
5
 posture. Try to avoid using a mouse to the side of Keeping your forearms in one place and using
the keyboard on a flat, lowered tray, because this your wrists to "flick" the mouse can increase
puts your hand in greater wrist extension. intracarpal pressure-leading to wrist and finger
pain.
4. Adjust your mouse/trackball's software
controls. 2. Limit the amount you use your tracking device
Many people don't realize that the way their Take breaks every 15-20 minutes and change
mouse functions can be controlled through your position frequently.
software. You can adjust the speed at which your
mouse moves, the time required between double- 3. Use keyboard shortcuts
clicks, and the size of the cursor. If you're Many of the commands available through menu
constantly having to backtrack because you shot choices can also be accomplished by using the
past the "close window" button, try slowing your keyboard. (For example, Ctrl-C can be used to
mouse down. copy text.) These shortcuts can significantly
reduce the amount you need to move your mouse.
5. Consider using a different input device to
reduce repetitive arm motions. 4. If you surf the web or edit long documents,
Trackballs decrease the distance your shoulder consider a mouse with a scroll wheel
has to travel, which may help reduce movement- Scrolling with a wheel instead of the entire mouse
related pain. (However, they can also put more helps reduce repetitive arm motions.
strain on the fingers and hands.) Some mouse
designs work like a joystick and may help. You 5. Don't click too hard!
can also use a touch pad, a pen and tablet, or a Just like typing on a keyboard, some people tend
foot-operated mouse. Try a variety of devices, and to use excessive force when clicking the mouse or
use the one that feels most comfortable. trackball buttons. A light touch will do-and it will
help save your hands and wrists!
6. Make sure you're using the right size pointing
device. 6. Make sure you're holding your mouse correctly
People often don't realize that mice may come in Believe it or not, there's a right and a wrong way to
different sizes. Make sure that the mouse fits hold your mouse. Here are a few tips to help:
comfortable in your hand; if it's too large, you may
want to find a smaller mouse. There are even • Avoid letting your fingers "hover" above
adjustable-size mice. the mouse or trackball buttons. Some
people are always "poised and ready" to click,
Tips for Healthy Mouse Use holding their fingers over the button even when
they're not using it. This causes unnecessary
1. Use your elbow-not your wrist-to move the stress on your fingers. When you're not ready
mouse to click, you don't need your fingers raised-give

6
 them a rest by letting them relax or lay gently together some guidelines for achieving optimal chair
on the button. positioning; to learn more after reading these tips, feel
free to browse the related links to the right.
• Use a light grip. Just like typing too hard on a
keyboard, holding your mouse too tightly can
lead to pain. Don't choke your mouse, it's SETTING UP YOUR CHAIR
already dead!
The Basics
• Don't hold the mouse when you're not
using it. Some people seem glued to their You should be able to sit comfortably in the chair, using
mouse. If there's a short period where you as much of the chair back as possible for support. The
won't be using your mouse, you don't need to lumbar support should fit comfortably into the curve of
hold onto it. your lower back, and your feet should be flat on the
ground (use a footrest if necessary). The seat pan (i.e.
• Keep your wrists in a straight or "neutral" the part on which you sit) should be an appropriate size
position. Avoid tilting (up and down) or angling that allows at least one inch between your legs and either
(side to side) your wrists. side of the chair, and supports your legs without applying
pressure to the back of your knees.
7. Try using your other hand to operate the
mouse Adjustable Chair
Switching hands, or "load sharing," limits the
amount that each hand has to work. It may seem 1. Adjust the Chair Height
strange, but it takes most people just a few days to Start with your seat at the highest setting and then
get used to the change. adjust downward until your legs and feet feel
comfortable, and the back of your knees is at an
8. If you use a trackball, consider placing open angle (90Ì or slightly greater, and not
padding or a rest under your elbow compressed).
This can help reduce the work your shoulder
performs in keeping your arm raised. Make sure 2. Sit Back in the Chair
you use different fingers to operate the trackball- Adjust the height and/or depth of the lumbar
using just your thumb can lead to discomfort! support to provide comfortable lower back support.

3. Adjust the Recline

CHAIR SETUP & USAGE If the chair has a recline lock, set this at a
comfortable position.
Experts agree that your chair is perhaps the single most Remember to unlock this
important component of a healthy working environment. periodically; this will allow the
In fact, it's what most people should adjust first - before backrest to move with your
modifying their keyboard or monitor position. We've put back as you change posture.
7
 It's generally better to be slightly reclined, as this If you don't have an adjustable chair, you may need to
helps relieve tension from your lower back. If the think creatively to obtain an ideal sitting posture.
chair allows you to, adjust the recline tension as
you move back and forth so that the chair provides • If you sit low (i.e. there's a downward slope
consistent support. from your knees toward your body), consider
sitting on a soft, evenly-filled cushion to provide
4. Adjust the Seat Pan the added height necessary.
When sitting back, make any adjustments to the
seat pan (e.g., seat pan tilt) to reach a comfortable • If you sit too high (i.e. there's an upward slope
position. The seat pan should extend about an from your knees to your body), consider using
inch on both sides of your legs, and should not a footrest to bring your thighs to a level parallel
apply pressure to the back of your knees. with the ground. If you don't have a footrest,
use a firm and level alternative, such as a
phone book.

5. Adjust the Armrest • If your seat pan is too deep (which creates
If possible, adjust the height, width, and position of pressure on the back of your knees), consider
your armrests to one most comfortable for how putting a back pillow between you and your
you work. Keep in mind that armrests will be used backrest to push your body forward and into a
only between typing sessions, not while typing or better position.
using your mouse. Consider lowering or swinging
the armrests out of the way when not in use so as Tips for Healthy Sitting Posture
to not inhibit your movement.
Ergonomists generally agree that there isn't a single,
6. Clear Obstacles "static" seated posture that should be used all of the time.
Make sure that the chair's casters (wheels) move It's a good idea to move around into different postures
smoothly, and that nothing obstructs your ability to throughout the day to improve circulation and reduce
position the chair in front of your desk and muscle fatigue. However, if you have to sit for long
computer. periods, the following posture puts the least strain on
your body.
Non-Adjustable Chair
If you don't have an adjustable chair, consider purchasing General principles include:
one. It's a wise investment because it's such a crucial
element in creating an ergonomically correct workspace. • Keep open angles. Contrary to popular belief,
See our buyer's guide for more on what to look for before good posture doesn't mean sitting flat and firm,
making a purchase. with your hips, elbows, and knees at 90 degree
angles. Your hips, elbows, and knees should
be at slightly open angles (greater than 90
degrees). Sitting erect or leaning forward
8
 increases the strain on the lower back - it's
okay for short term use, but isn't recommended Upper Body
for prolonged periods of time.
• Make certain that your head is balanced.
• Keep thighs parallel with the floor. Your
thighs should be roughly parallel with the floor. Tilting the head back or too far forward for
extended periods will put strain on the neck.
• Recline slightly. Research has shown that
reclining eases pressure off your lower back. • Upper arms should be close to the body
and relaxed.
• Avoid pressure points. Uncomfortable Not tensed, out to the side, or flexed forward.
pressure (e.g., on the back of your knees) can
impede circulation. Be sure to make the proper • Wrists should be level with forearms.
adjustments to your chair to reduce such A slight deviation is OK.
pressure.
• Make sure the armrests don't interfere with
• Rest your feet flat on the floor. Your feet arm movements.
should be flat on either the floor or a footrest. If they do, lower them out of the way.
• Move Around. Making slight adjustments to
your sitting posture throughout the day is Lower Body
healthy.
• Make sure your feet rest comfortably on the
floor or a solid surface.
Healthy Computing Articles
If you do not have an adjustable chair, make
sure to provide a footrest. See Tips for a Less-
Than-Ideal Workstation for some ideas.
What is the "Best" Sitting
Posture? • Be sure that your feet rest ahead of the
knees
Also, note that the seat cushion isn't
compressing the backs of your knees

General
Ergonomists generally agree that there isn't a single
static seated posture that should be used all of the time.
• Recline Slightly
It is a good idea to move around into different postures
Reclined postures, where the chair back is at
throughout the day to improve circulation and reduce
an angle of 100Ì-110Ì, often work best. In this
muscle fatigue. If you do sit for long periods, these tips
posture, the body is relaxed, upper and lower
will help reduce strain on your body:
back are well supported by the chair, and back
9
 muscle activity and lumbar disc pressure are documents at roughly the same level as your
low. (Sitting erect or leaning forward increases monitor means you don't have to tilt your head as
the strain on the lower back--it's okay for short much to view them. All of these can be helped by
term use, but it should not be a habit!) a copyholder. There are three major types:

• Screen-mounted document holders. These

PAPER DOCUMENTS SETUP & USAGE attach to the side of your computer monitor and
suspend the paper document in the same
Do you work from or read paper documents while using vertical plane. This kind
your computer? If you do, positioning them properly is an of holder is good for
important way to avoid neck and shoulder pain. Follow single sheets of paper or
the same principles for good head and neck posture lightweight documents.
while viewing paper documents as you do while viewing
your computer monitor. Your head and neck should not • Freestanding
be twisted or bent at awkward angles while you are document holders.
working because this can lead to neck, shoulder, and Although a number of different designs are
eyestrain. Follow the important tips below when working available, most of these have a sloping surface
with paper documents. To learn more after reading these that angles the document in the same plane as
tips, feel free to browse the related links to the right. your computer screen. You can adjust the
angle and/or height on certain models. Some
SETUP & USAGE are designed for lightweight documents (a
single sheet of paper), while others can
1. Don't put the documents flat on your desk or support large books. Whatever the design, this
work surface while working with them. kind of holder should be placed close to the
You'll likely have to twist and tilt your neck to read side of the computer monitor at the same
the documents, then move your head to see the distance as the screen. Because the visual
computer screen. This repeated neck twisting and field curves to either side, you can also rotate
head movement can cause neck discomfort. the document holder slightly at an angle to the
screen to follow this curve.
2. Use a copyholder, or place the documents as
• In-line document holders. This kind of
close as possible to the computer screen - at
about the same distance and level as your document holder places documents between
monitor. the keyboard and computer screen at an angle
Keeping documents at the same distance as your that follows your field of vision, which naturally
screen minimizes the refocusing your eyes do curves down. In-line document holders
when switching between the two. Positioning the eliminate side-to-side head movements and let
documents (and the monitor) directly in front of you look from the screen to document and vice
you minimizes the number of times you need to versa. These document holders are very useful
turn or swivel your head. Lastly, placing if you work with oversized documents, such as
10
 wide-legal paper or wide-format computer
printouts. • Choose an adjustable position task light and
place it in a convenient position to light-colored
3. Make sure you have enough light to see your documents without causing reflected glare in
documents clearly. the computer screen;
Be especially sensitive to adequate lighting if you
have reduced your lighting to help glare problems. • Position your task light to the side of the
If you cannot adequately light paper documents computer screen so that the light shines on
and keep monitor glare low, consider using a paper documents rather than the monitor
separate task light to illuminate the documents or screen.
a high quality glass glare screen on your monitor.
3. Your light level should be
appropriate for your tasks.
LIGHTING SETUP & USAGE With too much ambient light
your computer screen will look
A crucial component to setting up your workstation is "washed out" because of
your lighting, which can be associated with vision veiling glare. This makes
problems (eyestrain, dry eyes, itchy/irritated eyes), health reading more difficult, and
problems, and reduced work performance. Computer increases your chance of making reading/typing
work can be particularly visually demanding. errors.

LIGHTING YOUR WORKSTATION 4. Use blinds or drapes to control the light from
windows.
Optimal Lighting For Your Work Space Avoid veiling glare that is caused by direct light
shining on the monitor screen, washing out the
1. The ambient lighting you use should be low or images.
glare free.
Indirect or direct/indirect light fixtures provide the 5. Fluorescent lighting is preferable to other
best lighting solutions for many offices. This kind types of office lighting.
of light fixture hangs from the ceiling and gives Make sure your fluorescent lamp doesn't flicker.
more even illumination.
6. All of the lamps in your light fixtures should
2. The task lighting you choose can be used to have the same color temperature.
provide supplemental light for paper Split keyboards divide the keyboard into two
documents. halves, each of which points slightly outwards.‹
If you do choose to use a task light to illuminate The outward angle lets your wrists and forearms
paper documents, be sure to: point inward without requiring your elbows to come
in as far, better conforming to the contours of your
• Choose a low glare, asymmetric lens;
11
 body. Conversely, thinner people may find a When you look at your computer screen, you can
traditional "straight" keyboard more comfortable. see bright objects reflected in the screen, such as
lights, paper, or your clothes.
7. The lamps in your light fixtures should
compliment your home office colors. 4. Veiling glare.
Cool white lamps will enhance blues and greens; When you look at your computer screen, it looks
warm white lamps will enhance yellows and reds. washed out because there is too much direct light
8. Optimize the color of your room. falling onto the screen.
The room color can be optimized by:
5. Harsh lighting and shadows.
• Painting or papering the walls in a neutral The lighting shines straight down from the fixtures,
colors making the ceiling look dim and the office look
• Painting ceilings white or a light color (avoid gloomy. Another sign is when the lighting causes
dark ceilings) dark shadows on the faces of others in the room.
• Using a neutral floor covering (carpet, wood,
tile) with a low reflectance
• Choosing furniture (chairs, desks, file cabinets) PHONE SEUP & USAGE
with low range reflectance
• Choosing office technology with a neutral color Most people are surprised to learn that misusing the
and low range reflectance telephone can lead to shoulder and neck pain. Yet if
you're like most, you probably occasionally cradle
the telephone between your head and a hunched
Trouble Shooting Your Workspace shoulder, talking and typing simultaneously - a sure-
fire prescription for pain. Below are tips for using and
Look for these common problems: positioning your telephone to help reduce the
likelihood of experiencing discomfort. To learn more after
1. Inadequate lighting levels. reading these tips, feel free to browse the related links to
The area where you work is too dim or too bright, the right.
or the lighting fluctuates during the day because of
bright sunlight. SETUP & POSITIONIONG

2. Direct glare from light fixtures. Positioning Your Phone

When you look at your computer screen, you can
see bright objects reflected in the screen, such as If you frequently answer or place calls from a corded
lights, paper, or your clothes. phone (where the numbers are located on the phone's
base), the base should be positioned in your normal
3. Reflected glare on computer screens. reach zone. To determine the area covered by this zone,
reach each arm out to the side of your body and move
them from this position until the hands meet at the center
12
of your body in front of you. Your phone, along with day long, a headset is your best option. Headsets
everything else you use frequently, should be within this can be purchased at most electronics or office
zone. For people who rarely use the phone, a more supply stores for a price ranging from $35-$250,
distant position is fine to free up space for other and then easily installed on any phone. If you do
commonly-used items (like documents). use a headset with a single earpiece, consider
alternating ears to eliminate any discomfort that
Tips for Healthy Phone Usage may be caused by continuous pressure on your
ear.
1. Use a phone with the right set of features.
If you frequently place calls, consider using a 4. Consider using a speakerphone.
cordless phone or one with the number pad on the This allows hands-free phone conversations,
receiver rather than the base. This will help you eliminating the risk of any discomfort or injury
avoid having to extend your reach to dial. associated with improper phone use.
However, if you often make calls to voice mail and Speakerphones do have practical limitations: they
other automated systems, using a phone with generally won't work well in a noisy environment or
desktop numeric pad will be more convenient for confidential conversations, and can sometimes
(since you'll need to listen and press keys reduce the sound quality of the conversation.
simultaneously).

2. Learn proper phone position.

Learn how to hold your phone in a proper position DESK SETUP & USAGE
against your ear: head straight and shoulders
relaxed (not hunched). Your shoulder and head Your desk is a critical component of your
can be bent slightly to one side to cradle the workstation. It supports tasks (writing), above-
phone, though preferably not for prolonged surface equipment (computer monitor, phone,
periods of time (as this can cause muscle aches in etc.), and below-surface equipment (keyboard tray
the upper back and neck). If you tend to use the system or CPU holder). The height and layout of
phone for long durations, consider alternating ears your work surface play an important role in your
and supporting the hand on a regular basis. If your work posture and efficiency. A good ergonomic
calls tend to be shorter, consider alternating ears arrangement is one that will allow you to work most
and hands each every other call. efficiently in a good posture. To learn more after reading
these tips, feel free to browse the related links to the
3. Consider using a headset. right.
This allows hands-free phone conversations and
eliminates the risk of any discomfort or injury SETUP & POSITIONING
associated with improper phone use. It is superior
to a speakerphone because it will work well in a The best ergonomic fit of your work surface depends
noisy environment or with confidential upon the kind of work surface that you have:
conversations. If you use the phone frequently all
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 Tips for Healthy Desk Usage
1. Using a fixed height desk?
If you have a desk with limited clearance or a 1. First, when you are sitting comfortably, pull up to
center drawer that stops you from installing a the edge of your work surface and look straight
keyboard/mouse tray system, then you may need ahead. What you see is your optimal viewing
to raise the height of your chair to use the zone, and things that you look at during work
keyboard and mouse on the desk top. This (computer screen, documents etc.) should be in or
arrangement is not ideal, and you should think close to this zone.
about replacing the desk with a work
surface/keyboard tray arrangement as soon as 2. Next, reach each arm out to the side of your body
possible. If you have to do this, remember to use a and move them from this position until the hands
good footrest to support your legs while you are meet at the center of your body in front of you. The
working. semi-circular area covered by the sweep of your
arms is called your normal reach zone, and
2. Using a fixed height work surface? everything that you frequently use should be
If you have a fixed height work surface, it's placed inside of or close to this area. You should
probably between 28"-30" above the floor. While not have to bend or stretch to reach things that
this is a comfortable height for writing on paper, it's you frequently use.
too high for computer keyboard and mouse work.
The best arrangement is for you to install a height 3. Then, relax your upper arms down to the side of
adjustable keyboard/mouse tray system beneath your body. Using your elbows as pivot points,
the work surface. Another option is to place the swing your forearms out to each side and then
keyboard and mouse on top of the desk and adjust move them together until your hands touch in the
your chair upward, using a foot rest to maintain center of your body in front of you. The area
proper seating posture. covered by the sweep of your forearms looks like
that area covered by your windshield wipers, and it
3. Using an adjustable height work surface? is called your normal working area. Things that
If you have an adjustable height work surface, set you operate with your hands, such as your
it to a comfortable height for writing and then keyboard and mouse, should be placed in this
attach a separate height adjustable area and positioned for optimum comfort.
keyboard/mouse tray system to correctly adjust
these components.

4. Positioning your Desk

Try to arrange the desk so that you have space on
either side of it and easy access to the rear for
cables to connect your computer.

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