Campus Physical Therapy Center
Screen, Document and Telephone
Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position. Centre the screen directly in front of you, above your keyboard. Position the top of the screen approximately 2-3” above seated eye level. (If you wear bifocals, lower the screen to a comfortable reading level.) Sit at least an arm's length away from the screen and then adjust the distance for your vision. Reduce glare by careful positioning of the screen. Place screen at right angles to windows, adjust curtains or blinds as needed, adjust the vertical screen angle and screen controls to minimize glare from overhead lights, and other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen. Place your telephone within easy reach. Telephone stands or arms can help.Use headsets and speaker phone to eliminate cradling the handset.
Pauses and Breaks
Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
- Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
- Rest your eyes by covering them with your palms for 10-15 seconds.
- Use correct posture when working. Keep moving as much as possible.
Ergonomics at School
Study ergonomics comprises postural control, study methods and equipment. To reach a balanced position and staying in it can be facilitated by choosing the right kind of furniture. In addition to good ergonomics, it is important to change the position and take breaks in working in the sitting position to prevent loading of the musculoskeletal system. A laptop is not intended for continuous use, because due to the small size, it does not allow a good ergonomic working position. When using a laptop, you should aim at as good a working position as possible. The longer you work with a computer, the more important it is to sit in the correct position. It has been observed that even two hours of working with a computer per day increases the risk of neck symptoms.