HJ's Blog

Office Ergonomics Keyboard, Mouse and Monitor

Today, many of us rely on computers to do our work.

It is important to properly position your keyboard, mouse and monitor, so that you can work comfortably and avoid neck and vision problems.

• Sit close to the keyboard and mouse so that your upper arms hang in a relaxed position.
• Center yourself so that you are aligned with both the keyboard and mouse, depending on what is most frequently used. Position the mouse as close as possible to the keyboard to avoid rotating the shoulder.
• Adjust the height of the keyboard platform (or chair if there is not an adjustable platform), so that your shoulders are relaxed and elbow angle is 90 degrees or slightly greater.
• Adjust the angle of the keyboard platform slightly downward in a negative tilt, if able. This will help to keep your wrists straight.

• Do not put the mouse where you must stretch to the desk or out to the side of a keyboard to reach it.

 

• Your wrist should be straight while mousing, not angled toward your thumb or little finger.

Tips to limit overuse and awkward postures:

• Move the mouse from the elbow, rather than from the wrist down.
• Alternate mousing between left and right hands. Mouse buttons can be reconfigured to allow either hand to be used.
• Rest your finger lightly on the mouse button, do not hold it hovering above the mouse.
• Do not grip the mouse tightly - hold it gently and glide it over the surface.
• Choose a mouse that fits your hand, and that can be used with either hand.
• Use shortcut keys whenever possible to limit mouse use.
• If you are correctly positioned, a wrist rest should not be necessary. However, when a neutral wrist posture cannot be achieved or to reduce contact with hard surfaces, a wrist rest may be helpful. Do not plant your wrists on the pad while keying or mousing. Make sure the wrist rest is made of a soft gel or foam to minimize pressure on the underside of the wrist.
• Key with gentle, quick keystrokes. Do not pounds on keys as this increases the force exerted.
• You can position the mouse over the numeric keypad with an articulating mouse platform or mouse "bridge".
• When mousing is a constant requirement (e.g. CAD applications), the forearm should be supported on a surface or with an adjustable armrest to reduce static loading of the arm.
• Alternative keyboards and mousing devices are available to accommodate for specific needs.

• The monitor should be positioned so that your natural gaze falls about one-third down the length of the screen.
• The distance should be about arm's length (45 to 60 cm). Font size, specific applications and personal visual acuity and sensitivity will also determine the correct distance, however placing the monitor too far away can cause the user to lean forward and can lead to eyestrain. 
• Bifocal users should lower the monitor so that text can be viewed through the proper prescription. Increasing the distance away from you also increases the field of vision available without moving the head. Tilting the screen upward slightly can also help. 
• The monitor should be directly in front you, aligned with the area of the keyboard that you use most. 
• Adjust contrast and brightness to your personal needs to reduce eyestrain. 
• Look away from your screen periodically - focus on a distant object to exercise eye muscles.