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6106
Appendix T1 Office
Ergonomics Guidelines |
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This appendix provides universally applicable
suggestions that may be helpful when setting up an ergonomically correct
workstation in an office setting.
These guidelines apply to workers who are
subject to prolonged repetitive motions, which can cause strain injury;
long-term sitting, which can cause leg, back, and upper torso pain; and
extended viewing of a computer screen, which can cause eyestrain. This
information is provided to assist in choosing and
setting up your office workstation in order to mitigate the risk of these types
of injury. The guidelines do not replace individualized recommendations
available through a formal ergonomic consultation.
This appendix is written in coordination with ES&H Manual Chapter 6106 Ergonomics Program. All applicable content within the chapter applies to the procedure outlined in this appendix.
Responsibilities are outlined in ES&H Manual Chapter 6106 Ergonomics Program.
Anyone at Jefferson Lab
may request an ergonomic consultation. As a matter of best practice, it is
appropriate to request an ergonomic consultation for prevention purposes rather
than waiting until an injury occurs.
4.1
Repetitive
Motion (Keyboarding, Mousing Technique, Writing)
Factors to consider when setting up an office workstation include:
4.1.1 Height
At correct height, a keyboard allows your upper and lower arms to be
at an approximately ninety-degree angle while keyboarding. Positioning the
keyboard in your lap may provide optimum alignment.
4.1.2
Angulation
Your wrists should be in a straight or “neutral” position, or with
only a slight tilt up or down. Certain ergonomic keyboard designs attempt to
match the plane of the keys to a more natural wrist and hand alignment. Some
users also find it beneficial to alter the keyboard angle throughout the
day.
4.1.3
Position
The keyboard should be squarely in front of you. Even a slight
misalignment causes stress on the upper body.
4.1.4
Wrist Support
If possible, wrists should be supported while keyboarding. If the
workstation is well designed, the keyboard support surface will offer proper
wrist support.
The single most important piece of
office equipment is your chair. Studies show that 25 to 50 percent of workers,
who habitually sit in incorrectly fitted or poorly adjusted chairs, suffer from
back problems.
4.2.1
Height
The correct height for a chair seat from the floor is when both feet are flat on the floor and thighs and shins are perpendicular.
4.2.2
Depth
A chair should support your thighs to within 2-3 inches of your
inner knee surface.
4.2.3
Adjustability
Minimally, adjustments should include seat and back height,
armrest height, tilt tension, and back angle. If more than one person uses a
chair, it should be easily adjustable.
4.2.4
Chair Back
The lower curve of the back (the lumbar area) should be well
supported by the chair back.
4.2.5
Arm Rests
Your arms should be supported slightly while keyboarding. Proper
armrests need not be very long horizontally, but their height should be
adjustable to swivel outward when they are not needed.
4.2.6
Stability
Office work chairs should have at least five legs with
casters.
NOTE: Chair mats are recommended for carpeted floors to prevent carpet wear and facilitate chair movement; preventing possible backache from the exertion required to move a chair that is on carpet. |
4.3
Extended
Viewing (Computer Monitors)
Many individuals who work for extended periods on a computer experience visual stress. Viewing distances and angles used for computer work are often different from those commonly used for other tasks. Following are recommendations to consider when performing computer work for extended periods:
4.3.1
Height
The top of your screen should be at, or slightly below, eye level
with your head in a normal, erect position.
4.3.2
Tilt
Ideally, the screen surface should be tilted slightly upward to
eliminate optical distortion.
4.3.3
Distance
On average, most people place their monitor approximately 18 to 24
inches away from the face. This can be altered based on personal preference and
corrective lens requirements.
4.3.4 Brightness, Contrast, and Color
The screen should be sufficiently bright to overcome incidental
glare from lighting. Experiment with different contrast and color settings to
make best use of the background formats you use most often.
4.4.1 Document Holders
Documents read while keyboarding should not be flat on
the desk. If possible, they should be in a near vertical position and on the
same focal plane as the screen, avoiding the need to turn your head or change
eye focus while keyboarding.
4.4.2
Corrective Lenses
Uncorrected or improperly corrected vision problems
are more likely to cause or exacerbate visual fatigue. The use of corrective
lenses should have no effect on your ability to use a monitor so long as the
prescription factors in computer use. Lenses recommended for monitor use, in
order of preference:
1. Monofocals: Single-prescription eyewear selected
specifically for your type of computer use.
2. Full-width or flattop bifocals: Different correction
for near and far vision. If you are wearing these and must tilt your head back
(or into an uncomfortable position), you will need a different type of lens.
3. Progressive lens: “No-line” lens that corrects vision in a
gradual manner from near to distance. Sometimes progressive lenses generally do
not provide a sufficiently large zone of correction for the field of view
required for computer use.
5.0
References
· ANSI/HFES 100-2007
6.0
Revision Summary
Periodic Review – 02/21/19 – No changes
per TPOC
Revision 2.0 – 03/13/14 – Formerly 6105T2 Office Ergonomics; moved from 6105 Office Safety to 6106 Ergonomics Program; added 5.0 References.
Revision 1.0 – 12/21/10 – Updated
to reflect current laboratory operations.
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ISSUING
AUTHORITY |
TECHNICAL
POINT-OF-CONTACT |
APPROVAL
DATE |
REVIEW DATE |
REV. |
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ES&H Division |
02/21/19 |
02/21/24 |
2.0 |
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