2.2 · Ergonomics

Goal: describe an ergonomic workstation and explain how it reduces injury.

Ergonomic workstation checklist

Element	Recommendation
Chair	Adjustable height; lumbar support; armrests; feet flat on floor (or footrest)
Monitor	Top of screen at eye level; 50–70 cm from eyes; anti-glare matte finish
Keyboard	Flat or slightly tilted; wrists straight, not bent up
Mouse	Close to keyboard; same hand level; supportive wrist rest
Desk	Stable, large enough for keyboard + mouse + documents
Lighting	Indirect; no glare on screen; complement natural light
Air	Comfortable temperature; not too dry
Noise	Below 60 dB; noise-cancelling headphones if needed

Posture diagram

  Eye level ------ Monitor top
              ↘
                ── Screen 50-70 cm
              
   Elbows at 90°
   Wrists straight
   Back upright (slight recline OK)
   Hips at or just above knees
   Feet flat on floor (or footrest)

Software ergonomics

The C&A Guide mentions software ergonomics — design that reduces effort and frustration:

• Consistent UI across screens.
• Familiar conventions (Ctrl-S for save).
• Clear error messages.
• Accessibility (screen reader support, contrast, font scaling).
• Reduce clicks for frequent actions.

Good software ergonomics → fewer mistakes, faster work, less stress.

Common offenders

• Laptop on lap (neck too low, wrists too high).
• Single huge monitor at wrong height with no separate keyboard.
• Bright window behind monitor → eye strain.
• Cluttered desk forces awkward postures.

Cost of ignoring ergonomics

• Long-term RSI / carpal tunnel can require surgery.
• Reduced productivity from constant minor pain.
• Higher absenteeism.

Exam-style question

Q (4 marks): Suggest four ergonomic improvements for a student doing 4 hours of online classes daily on a laptop at the dining table.

Sample answer:

1. Raise the laptop with a stand and use an external keyboard + mouse so the screen is at eye level and the wrists stay neutral.
2. Use an adjustable chair with back support and footrest, replacing the rigid dining chair.
3. Improve lighting — position the laptop perpendicular to the window to avoid glare and use a desk lamp for evening study.
4. Take 5-minute breaks every 30–45 minutes to stand, stretch and follow the 20-20-20 rule for the eyes.

Key takeaways

• Adjust chair, monitor, keyboard, mouse, lighting.
• Software design also affects ergonomics.
• Small changes, big long-term health benefits.

➡️ Next: 2.3 Digital Divide