052 - Good Posture at Computer

GOOD POSTURE AT COMPUTER
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Knowing how to sit at a computer prevent injuries that could be avoided. And prevention is better than cure. Here is a four-step checklist that you can carry out at your workstation, to make sure you’re comfortable, safe and productive at the office.

• How to sit correctly – If your work involves sitting a lot and using a computer, here are some tips to help you sit correctly.

• Support your back – You can reduce your risk of back pain by adjusting your chair so your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so you can change the height, back position and tilt. Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary.

• Adjust your chair – Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard. Make sure that your chair is at the right position to help prevent back problems in the future.

• Rest your feet on the floor – Place your feet flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don’t cross your legs, as this may contribute to posture-related problems.

• Place your screen at eye level – Your screen should be directly in front of you. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level. To achieve this, you may need a monitor stand. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.

• Using the keyboard – Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing. Keep your arms bent in an L-shape and your elbows by your sides. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys. If your wrist hurts frequently while typing try the Dvorak keyboard setup.

• Keep your mouse close – Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending. If you’re not using your keyboard, push it to one side to move the mouse closer to you.

• Avoid screen reflection – Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of the screen so you know what’s causing it. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows. Adjusting the screen’s brightness or contrast can make it much easier to use.

Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights. A way to stop eyestrain is the 20, 20, 20 rule. Every 20 minutes look at something 20 feet (6.1 m) away for 20 seconds.

• Working with spectacles – People with bifocal spectacles may find them less than ideal for computer work. It’s important to be able to see the screen easily without having to raise or lower your head. If you can’t work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.

• Make objects accessible – Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.

• Avoid phone strain – If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.

• Take regular breaks – Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable. Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.

It’s very important to stand and walk around while sitting for 30 minutes, because prolonged sitting can cause pelvic nerve pain. Also, years of prolonged sitting can lead to other health problems. That 1-2 minute break after 30 minutes isn’t that bad when it helps to prevent other pain and possible serious issues.

Get a timer application to remind you when to take a break. Take the break when the timer goes off or immediately after the current task. If the task takes long than 10 mins to finish, take the 1-2 minute break.

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