Warm Thoughts: Keyboard Ergonomics

Computer Keyboard Ergonomics

from CDC.gov

Many ergonomic problems associated with computer workstations occur in the shoulder, elbow, forearm, wrist, and hand. Continuous work on the computer may expose soft tissues in these areas to repetition, awkward postures, and forceful exertions, especially if the workstation is not set up properly.

The following adjustments should be made to your workstation to help prevent the development of an ergonomic problem in the upper extremities:

First adjust your chair as mentioned above, then with your arms resting comfortably at your side, raise your forearms to form a 90 degree angle with your upper arms.

Adjust keyboard height so shoulders can relax and allow arms to rest at sides. An articulating keyboard tray is often necessary to accommodate proper height and distance.

Position the keyboard directly in front and be close to the user to avoid excessive extended reaching.

Forearms parallel to the floor (approximately 90 degree angle at elbow).

Mouse should be placed adjacent to keyboard and at the same height as the keyboard.

Avoid extended and elevated reaching for keyboard and mouse. The back of the wrist should be kept flat (in a neutral position). Do not rest the hand on the mouse when your are not using it. Rest hands in your lap when not entering data.

A padded wrist rest will help to keep your wrist in a straight and neutral position while typing and keep your arms off the sharp edges of the work surface.

Do not rest your wrists or hands on a palm or wrist rest when you are keying. These rests are designed to provide support only during breaks from keying.

The slope of the keyboard may need to be adjusted so that it is flat in order that your wrists are straight, and not bent back while you are typing.

Press the keys gently; do not bang them or hold them down for long periods. Keep your shoulders, arms, hands, and fingers relaxed.

If your work surface is too high and not adjustable, adjust your chair to bring your arms to the proper position. If you raise your chair make sure your feet are properly supported.