Healthy using Computer Posture
Try using an adjustable sit/stand desk which is supporting your neutral positions. This helps you adjust your work place according to your needs.
Position your chair
• Adjust your chair height. Feet should be on the floor/foot rest and thighs parallel to floor. Remove any items if present under the desk for comfortable leg positioning and movement.
• Now, adjust your backrest so that it completely supports your back assuming a normal body curves.
Set up your computer properly
• Arrange your work space
Keep your work area at elbow height.
• Keyboard/mouse adjustments
Adjust keyboard in the center in front of you while typing. Mouse and other frequently used items also should be kept within arm’s reach. This reduces fatigue to the shoulders and arms.
• Monitor position
Monitor positioned at eye level in front of you at about arm’s length from you to reduce eye strain. Other needed documents kept in reach. Use a document holder to position your documents.
Avoid glare from your monitor by placing it away from glare producing light sources and adjust brightness and contrast of your monitor.
Clean the monitor and your glasses too if you use them.
• Hand and wrist position
Keep your wrists straight while typing and using mouse. Avoid bending/twisting your wrists. Fore arm rest can be used.
Type with light touch keeping your fingers and hands relaxed as it takes little effort to activate keyboard keys.
Click the mouse lightly with relaxed hands and don’t rest the palms/wrists on anything.
• Seating posture
Relax your arms and hands while not typing and adjust the chair properly so that it doesn’t press back of your knees and don’t rest the arms at its edges.
• Holding phone
Don’t hold the phone in-between your head and shoulder. People using phone frequently can use a head phone to avoid neck strain.
• Eye care
Mostly avoid staring at computer without blinking your eyes. Avoid looking at the computer more than 10 min at a stretch.
• While working on a computer for prolonged time, take short breaks in-between (at least 5 min in an hour). Eat well balance diet, Get adequate rest and exercise regularly.
Try using an adjustable sit/stand desk which is supporting your neutral positions. This helps you adjust your work place according to your needs.
Position your chair
• Adjust your chair height. Feet should be on the floor/foot rest and thighs parallel to floor. Remove any items if present under the desk for comfortable leg positioning and movement.
• Now, adjust your backrest so that it completely supports your back assuming a normal body curves.
Set up your computer properly
• Arrange your work space
Keep your work area at elbow height.
• Keyboard/mouse adjustments
Adjust keyboard in the center in front of you while typing. Mouse and other frequently used items also should be kept within arm’s reach. This reduces fatigue to the shoulders and arms.
• Monitor position
Monitor positioned at eye level in front of you at about arm’s length from you to reduce eye strain. Other needed documents kept in reach. Use a document holder to position your documents.
Avoid glare from your monitor by placing it away from glare producing light sources and adjust brightness and contrast of your monitor.
Clean the monitor and your glasses too if you use them.
• Hand and wrist position
Keep your wrists straight while typing and using mouse. Avoid bending/twisting your wrists. Fore arm rest can be used.
Type with light touch keeping your fingers and hands relaxed as it takes little effort to activate keyboard keys.
Click the mouse lightly with relaxed hands and don’t rest the palms/wrists on anything.
• Seating posture
Relax your arms and hands while not typing and adjust the chair properly so that it doesn’t press back of your knees and don’t rest the arms at its edges.
• Holding phone
Don’t hold the phone in-between your head and shoulder. People using phone frequently can use a head phone to avoid neck strain.
• Eye care
Mostly avoid staring at computer without blinking your eyes. Avoid looking at the computer more than 10 min at a stretch.
• While working on a computer for prolonged time, take short breaks in-between (at least 5 min in an hour). Eat well balance diet, Get adequate rest and exercise regularly.
For some reason (And I suspect that a helicopter, fire-breathing boss might be the reason for a lot of people) many workers are unwilling to take regular breaks. And I'm not talking about taking twenty minutes out of every hour or anything ridiculous like that, I mean people seem unwilling to take so much as a few seconds to focus their eyes elsewhere or just to stretch their limbs.
ReplyDeleteIt would be nice if good workstation ergonomics just consisted of providing the right equipment but it goes a lot further. The equipment needs to be used properly and taking breaks is part of that.