Keyboard Ergonomics

Are you familiar with proper keyboard ergonomics? This refers to whether or not your chair, desk, computer table, etc. are properly adjusted to your physical stature during the performance of your work tasks. Do you experience backache, neckache, shoulderache, pain or discomfort in your wrists or hands, etc? Repetitive use injuries are rapidly becoming a leading cause of lost work time. Your chair is a common source of these problems. It is very important that you check the adjustment of your chair. Check the seat height and the tension on the back support. Nine out of ten chairs have not been checked and are not properly adjusted. Proper adjustment includes:

1. The most important step is to adjust your chair height so that your finger tips are slightly higher than the tips of your elbows when your finger tips are touching the keyboard (see the diagram on p. 4). This may require adjusting your chair height up or down. Chairs currently available can easily be adjusted up and down, tilted forward or backward, adjusted for back support, arm support, etc. It is now recommended that keyboard users have a chair with adjustable arms that can be raised or lowered and adjusted in and out to provide support for your arms. You may wish to contact the CASPUR office (864-3416, purchasing@ku.edu) for additional information.
2. The use of a wrist support is strongly recommended to avoid allowing your wrists to sag downward when you are using the keyboard. This is particularly true if you are using a laptop computer where the keyboard is further from the table top. This may be the most important step in preventing over use syndrome, tendinitis, or even Carpal Tunnel Syndrome. It is very important that you keep your finger tips, wrists and forearms in a straight line. Your wrists should touch the wrist support while you are using the keyboard. Curved keyboards do not eliminate the need for wrist support.
3. The next important step is to check the position of your legs once you have made the adjustment for your finger tips and arms. The upper and lower portions of your legs should be right angles to each other. The upper portion of your legs should be horizontal with the floor. This adjustment should place your feet flat on the floor. If your feet are not flat on the floor, then you should have a foot rest to support your feet (see the diagram). Physical therapists now tell us that support for your feet is the number one treatment for pain in the neck and shoulders. This is pain which can radiate down your arms into your wrists and hands.
4. Further, we recommend that a wedged shaped support be used under a mouse pad, with the thickest (approximately 1 inch thick) portion of the support next to the keyboard and the support sloping down to table top level within an 8-10 inch distance (a small notebook can be used for this purpose). Then, place your mouse pad on top of the sloping base. This should alleviate pressure on your hand and wrist. Mouse wrist supports are also available.
5. When using a computer or terminal, the top of the monitor should be level with your eyes so that you are looking downward slightly at the screen. Glare from windows or other light source should be avoided. A light shield can be placed over the top of the monitor to reduce reflection or glare (2 overlapping file folders make an excellent glare shield-caution, you should not cover up heat vents in the monitor).
6. You should be sitting directly in front of the keyboard and monitor, with both feet on the floor or a foot support.
7. It is recommended that you get up, stretch, and walk around the room periodically before continuing keyboard work (particularly if the keyboard is used 4 hours per day or more). Sample ergonomic exercises can be found here. Other exercises are available in HR/ER office.

We have had reports of repetitive work task medical problems such as tendentious, overuse syndrome and carpal tunnel syndrome, as well as, the ongoing cases of muscle tension and fatigue that may produce periodic pain and discomfort. To avoid such problems, proper work station adjustment and posture is extremely important.

Again, adjust your chair and monitor height properly; sit directly in front of your keyboard and monitor; and, if it is necessary to spend a lot of time working at a keyboard, get up, stretch, and walk across the room for a few minutes, periodically, before continuing with your keyboard work tasks. If you have any questions or desire additional information, please feel free to contact HR/EO at 864-4946, hrdept@ku.edu.