Ergonomic Guidelines for Computer Users

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Ergonomic Guidelines for Computer Users

  • A. Computer monitors should be approximately 20" - 40" away from the eyes. The top of the monitor is best set at eye level so that the eyes gravitate toward the center of the screen.
  • B. Try to avoid glare from the light.
  • C. Computer monitors should be set directly in front of the user. If staring at a monitor for prolonged periods of time causes eyestrain, consider blue light glasses. Blue light glasses filter out the blue light, which may cause retinal damage over time.
  • D. Keep elbows in close to the body.
  • E. If seated, thighs should be parallel to the floor and about a 90° angle with the calves.
  • F. Use an adjustable chair, preferably with padded arms. Adjust the chair or work surface (if possible) to the correct position. Avoid leaning forward or to the side; sit at a slight recline with back against back of chair. Do not lean on work surfaces. Do not lean on elbows or armrests. Keep neck and shoulders in a relaxed position.
  • G. Place keyboard in a comfortable position (preferably on an adjustable keyboard tray) and use a wrist/palm rest.
  • H. Place feet flat on the floor or on a footrest and do not crowd the legs or body into a cramped or cluttered work space.
  • I. Use a document holder to keep working documents at eye level with the screen.
  • J. To avoid eyestrain, follow the 20/20/20 rule. Every 20 minutes, take a 20 second break to focus on a spot 20 feet away.

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