The information contained herein is subject
to change without notice. The only
warranties for HP products and services are
set forth in the express warranty statements
accompanying such products and services.
Nothing herein should be construed as
constituting an additional warranty. HP shall
not be liable for technical or editorial errors
or omissions contained herein.
First Edition: July 2013
Document Part Number: 715023-001
Introduction
This guide describes proper workstation setup, posture, and health and work habits for computer
users at work, at home, at school, and on the go. In addition, this guide contains electrical and
mechanical safety information applicable to all HP products.
Also available at
WARNING!Avoid excessive heat build-up with your notebook.
To reduce the possibility of heat-related injuries or of overheating the notebook computer, do not
place the computer directly on your lap or obstruct the computer air vents. Use the computer only on
a hard, flat surface. Do not allow another hard surface, such as an adjoining optional printer, or a soft
surface, such as pillows or rugs or clothing, to block airflow. Also, do not allow the AC adapter to
contact the skin or a soft surface, such as pillows or rugs or clothing, during operation. The computer
and the AC adapter comply with the user-accessible surface temperature limits defined by the
International Standard for Safety of Information Technology Equipment (IEC 60950).
WARNING!Be aware of pain or discomfort.
Read and follow the recommendations in this Safety & Comfort Guide to minimize the risk of pain and
discomfort and to increase your comfort.
www.hp.com/ergo
iii
iv Introduction
Table of contents
1 Let comfort be your guide .............................................................................................................................. 1
Scan for awkwardness and adjust for comfort ..................................................................................... 1
Comfortable computing for children ..................................................................................................... 3
2 Adjusting your chair ....................................................................................................................................... 4
Let the comfort of your feet, legs, back and shoulders be your guide .................................................. 4
Move often ............................................................................................................................................ 6
3 Adjusting your work surface ......................................................................................................................... 7
Let the comfort of your shoulders, arms and hands be your guide ...................................................... 7
When typing, pointing and touching, scan your hands and fingers for tension .................................... 9
4 Adjusting your monitor ................................................................................................................................ 10
Scan your head, neck and torso for comfort ...................................................................................... 10
5 Using touch technology ............................................................................................................................... 15
Using a touch-enabled monitor and all-in-one product ....................................................................... 15
Using a touch-enabled tablet .............................................................................................................. 17
6 Using a Notebook ......................................................................................................................................... 19
Listen to your body especially when using a notebook ...................................................................... 19
7 Carefully monitoring children using computers ........................................................................................ 21
A special note for parents and teachers ............................................................................................. 21
8 Monitoring your health habits and exercise ............................................................................................... 23
Monitoring personal tolerance levels and limits .................................................................................. 24
Cultivating your health and fitness ..................................................................................................... 24
v
9 Electrical and mechanical safety ................................................................................................................. 25
Product safety policy and general practice ......................................................................................... 26
Symbols on equipment ....................................................................................................................... 35
10 More information ......................................................................................................................................... 37
Index ................................................................................................................................................................... 39
vii
viii
1Let comfort be your guide
Scan for awkwardness and adjust for comfort
Whenever you use a computer, you make decisions that can affect your comfort, health, safety, and
productivity. This is true whether you use a desktop keyboard and monitor in an office, a notebook
computer in a college dormitory, a tablet in the kitchen, or a handheld computer at the airport. In
every case, you choose your body’s position relative to the technology.
Whether you are working, studying, or playing, staying in one position for long periods can cause
discomfort and fatigue in your muscles and joints. Rather than computing in a single seated posture,
move regularly through a range of seated and standing positions, finding your comfort zone in each of
them. Many people do not naturally incorporate a standing posture into the range of positions
because it is unfamiliar. With practice, however, they realize how much better they feel when they
move from sitting to standing throughout the day.
RIGHT UprightRIGHT ReclinedRIGHT Standing
There is no one “right” position that fits all people and all tasks; no one set-up that is comfortable for
all body parts. Replace the “set it and forget it” mentality with “scan for awkwardness and adjust for
comfort.” Understand the connection between your body and the technology, and decide what to
move and when. Sometimes you need to change your posture; sometimes you need to adjust the
technology; sometimes you need to do both.
Scan your body regularly for non-movement, awkward posture, tension, clenching, and shallow
breathing. Be especially vigilant when working on difficult, intense tasks or under a tight deadline. Pay
Scan for awkwardness and adjust for comfort1
particular attention to adjusting your posture in the afternoon when you may tend to get fatigued.
Avoid leaning into a posture resembling a turtle, with your neck in an awkward position, your head out
of alignment with your spine, and your back unsupported by the chair. Moving through standing and
seated postures and breathing deeply is good for your spine, joints, muscles, lungs, and circulatory
system. If you don’t have a sit-stand workstation, think about standing while talking on the phone or
having a walking meeting instead of sitting in a conference room. Bottom line: you can consciously
move to stay comfortable and productive, or without awareness, you can slip into an uncomfortable
and less productive posture.
Throughout the day, you decide.
STAY AWARE Scan for awkwardness and discomfort. Don’t slip into awkward, uncomfortable and
less productive postures like “The Turtle.”
Adopt healthy habits
Build positive relationships at work and at home and find healthy ways to reduce stress. Breathe
deeply and regularly. Every 20 minutes, take a brief break— stand up, move around, stretch, and shift
your gaze to a distant point. Partner with an “ergo buddy,” observing one another’s posture and
reminding each other to make adjustments and move.
The comfort and safety of working at the computer can be affected by your general state of health.
Studies have shown that a variety of health conditions may increase the risk of discomfort, muscle
and joint disorders, or injuries. (See
Avoiding adverse health conditions and exercising regularly to improve and maintain your physical
fitness can improve your overall health and tolerance for sedentary work. Respect any medical
conditions or health factors you may have, and monitor your personal limits.
2Chapter 1 Let comfort be your guide
Monitoring your health habits and exercise on page 23.)
Comfortable computing for children
The recommendations in this guide apply to computer users of all ages. Often adults have to
“unlearn” poor computer-using habits, but children—especially young children—won’t have old habits
to break if parents and teachers help them to learn good computer habits from the start. Parents and
teachers need to monitor and guide the children in their care. Start children early on a lifelong habit of
listening to their bodies, sensitizing themselves to awkwardness, and adjusting for comfort. (See
Carefully monitoring children using computers on page 21.)
Comfortable computing for children3
2Adjusting your chair
Let the comfort of your feet, legs, back and shoulders be
your guide
To learn how to move between upright and reclined positions, you need to fully familiarize yourself
with your chair adjustments. If you do not have a copy of the printed chair user guide, check the
manufacturer’s website. Surprisingly, many people have never learned to utilize the full range of their
chair adjustments. Taking the time to do so really pays off for your comfort and productivity.
1.Sit all the way back in the chair and adjust the seat height so your feet rest firmly on the floor
and there is no pressure on the back of your thighs. Adjust the seat depth so that you have at
least two fingers of clearance between the back of your knees and the seat edge. If you do not
have a seat depth adjustment and you experience pressure on the backs of your legs, you may
need a chair that better fits your body.
RIGHT Adjust seat height so feet are planted and seat depth so knees are clear.
2.Adjust the tilt tension to the point where you can easily maintain a reclined position. An angled
footrest may help you maintain this position.
4Chapter 2 Adjusting your chair
RIGHT Adjust tension to recline and, if helpful, use an angled footrest to maintain position.
3.Check to see if the chair has additional back support features that can be adjusted for comfort. If
so, adjust the chair back support to match the natural curve of your spine.
4.You may find that supporting your forearms makes your shoulders more comfortable, but arm
supports should not cause you to shrug your shoulders, put excessive pressure on your elbows,
or “wing” your arms out to the sides.
RIGHT Forearm support may help you keep your shoulders more relaxed.
Let the comfort of your feet, legs, back and shoulders be your guide5
Once you know how to use the chair adjustments, move between upright and reclined positions,
scanning your body for comfort. You decide which postures and seated adjustments are most
comfortable and productive.
Your posture choice within your comfort zone will likely vary with your task. For example, you may
find a reclined posture more comfortable for e-mail, and an upright posture more comfortable for
tasks requiring frequent reference to papers or books. If someone else has used your chair, be sure
to readjust to settings that are most comfortable and productive for you. Make sure you can move
your legs freely under the desk or table.
Move often
To increase your comfort and productivity, switch regularly between standing and seated positions.
Avoid staying in one position for extended periods, since this may create tension and discomfort in
your muscles and joints. Scan your body regularly and decide if you need to move. Sometimes you
need to change your posture; sometimes you need to adjust the equipment; sometimes you need to
do both.
6Chapter 2 Adjusting your chair
3Adjusting your work surface
Let the comfort of your shoulders, arms and hands be
your guide
When you’re moving between postures, you may need to adjust your work surface for the comfort of
your shoulders, arms, and hands. Your shoulders should be relaxed with your elbows hanging
comfortably at your sides. Your forearms, wrists, and hands should be aligned in a straight, neutral
position. The adjustment features of the work surface, keyboard, and pointing device affect your
comfort and productivity.
RIGHT Adjust your work surface so that your shoulders are relaxed
and your wrists and hands are in a straight, neutral position.
Let the comfort of your shoulders, arms and hands be your guide7
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