About your monitor
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21
Ergonomics
CAUTION: Improper or prolonged usage of keyboard may result in injury.
CAUTION: Viewing the monitor screen for extended periods of time may
result in eye strain.
For comfort and efficiency, observe the following guidelines when setting up and using
your computer workstation:
• Position your computer so that the monitor and keyboard are directly in front of
you as you work. Special shelves are commercially available to help you correctly
position your keyboard.
• To reduce the risk of eye strain and neck/arm/back/shoulder pain from using the
monitor for long periods of time, we suggest you to:
1. Set the screen about 20 to 28 in. (50-70 cm) from your eyes.
2. Blink frequently to moisten or rewet your eyes when working with the monitor.
3. Take regular and frequent breaks for 20 minutes every two hours.
4. Look away from your monitor and gaze at a distant object at 20 feet away for
at least 20 seconds during the breaks.
5. Perform stretches to relieve tension in the neck/arm/back/shoulders during
the breaks.
• Make sure that the monitor screen is at eye level or slightly lower when you are
sitting in front of the monitor.
• Adjust the tilt of the monitor, its contrast, and brightness settings.
• Adjust the ambient lighting around you (such as overhead lights, desk lamps, and
the curtains or blinds on nearby windows) to minimize reflections and glare on the
monitor screen.
• Use a chair that provides good lower-back support.
• Keep your forearms horizontal with your wrists in a neutral, comfortable position
while using the keyboard or mouse.
• Always leave space to rest your hands while using the keyboard or mouse.
• Let your upper arms rest naturally on both sides.
• Ensure that your feet are resting flat on the floor.
• When sitting, make sure that the weight of your legs is on your feet and not
on the front portion of your seat. Adjust your chair’s height or use a footrest if
necessary to maintain a proper posture.
• Vary your work activities. Try to organize your work so that you do not have to sit
and work for extended periods of time. Try to stand or get up and walk around at
regular intervals.
