C
omputer use is part of most people’s daily lives. Whether you use it for work, leisure or both, you may spend several hours a day on the computer. Unfortunately, after spending a great deal of time in one position, people often report aches, pains and fatigue from various body parts. Below are some suggestions for ergonomic desktop computer set-up to help prevent or lessen physical stress and strain.
Top 5 Tips
1. 90-90-90
• While sitting, your ankles, knees and hips all should be bent at a 90-degree angle or greater. To ensure these joints are at the appropriate angles, adjust the height of your chair as necessary. Make sure your feet are supported by the floor or by a firm surface.
2. Chair
• Your back should be comfortably supported. You can always use a towel roll or a pillow to support your lower back.
• Your elbows also should be at a 90-degree or greater angle, so adjust your chair accordingly. Having your elbows at this angle should promote a relaxed shoulder posture.
3. Keyboard/Mouse
• The keyboard and mouse, and any other devices you frequently use, should be positioned close to you to avoid repetitive reaching motions. The mouse should be positioned close to your dominant hand.
• When using the keyboard and mouse, your wrists should be in a neutral position, which means not bent forward or backward. To ensure your wrists are in neutral, keep the keyboard/mouse flat on the desk and adjust your chair or desk height.
4. Monitor
• Monitor should be directly in front of you behind the keyboard.
• The top of the monitor should be at your forehead level.
5. Lighting
• Use a sufficient amount of lighting to reduce eyestrain and the need to slouch forward to clearly see the monitor.
• Adjust the monitor position to reduce overhead lighting glare or glare from sunlight.
Take Breaks
One of the most important things to keep in mind when discussing ergonomics is to take frequent rest breaks. Taking short rest breaks will allow the body to recover from repetitive tasks. Every 10 minutes, take a 10- to 15-second break to adjust your position, and every 30 to 60 minutes, take a break from your workstation. During this 3- to 5-minute break, try getting up and walking around. Another suggestion is to alternate tasks during the day. You can begin your day sitting down when performing computer work, then, when making phone calls, try standing at your desk or workstation to adjust your position.
To find an excellent doctor who is right for you, please call our Physician Referral Service at 866.804.1007.