Sit on it
Adjust your chair seat height so that there is a straight line from your elbows to the keyboard and mouse. Your arms should fall comfortably straight down at your sides with your elbows bent comfortably at 90 degrees, and with your forearms horizontal and your wrists perfectly straight when you use the mouse and keyboard.It's important to make sure you don't need to bend your wrists to reach the keys. Your wrists should be straight, not angled up, or down or to the side. This is called a neutral position, where the forearms, wrists and hands are in a straight line.
If your wrists are flexed or extended, the nerves, muscles and tendons that support your wrist and hands become tense and strained. A wrist-rest may be helpful in reminding you to keep those wrists straight.
Most chairs are adjustable now, but you may have to be a chair engineer to figure them out. Look for instructions and fiddle with the controls until you find out what they adjust. Your hips and knees should be bent at a 90-degree angle. Adjust your seat back so it provides support for your lower back. Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.Don't reach and stretch unnecessarily for your work tools such as telephone, mouse and reference materials. Instead, place everything within easy reach so reaching becomes unnecessary.
Posture Perfect
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You mother may have known best when she told you to "sit up straight"! Sitting upright helps you avoid straining your back.
Your head should also be upright and your shoulders relaxed. Keep your head directly over your shoulders without straining forward or backward. Keep your elbows relaxed, at about right angles.
Make sure you sit far enough back in your chair seat so that you?re getting the needed support on your lower back. The ideal posture is sitting straight in your chair, muscles relaxed with you body tilted slightly back. Your body position will affect the position of your wrist and hands. |
Get a leg up
If your forearms and wrists are straight at the keyboard/mouse level, but your feet don't touch the floor, you'll need a footrest. Keep your feet on the ground! A box or thick book will work. This will help relieve stain to the lower back.
Make sure you have ample room under your desk, and work space so that your legs and knees are not bumping into your desk or other furniture.
You're our type
While typing, keep your wrists in a straight or neutral position, not flexed or bent. Be aware of the pressure you use to hit the keys on the keyboard, and lighten up! Using minimum force while striking the keys will avoid wrist discomfort and prolong the life of your keyboard. As you type, relax your fingers and keep them slightly curved. Support your elbow(may be on chair) while typing.
Reading while tying
You must copy or read a document while you work, try to place it as near the screen (same height and angle) as possible to avoid the neck stain of looking up and down while you work. A copy stand (document holder) will help.
Take care of your eyes
people are easily mesmerized by the computer screen and forget to blink! Give your eyes a break by closing them momentarily, looking away from your monitor to focus on something in the distance, and blinking frequently. Dry eyes can make you feel tired, and blinking keeps them lubricated and moist. If blinking alone doesn't help, use eye drops for additional moisture.
If you wear corrective lenses, you may need a different prescription to use when you work at the computer.
Holding phone
Avoid holding the telephone/mobile between your neck and shoulder. If phone use is frequent, use a headset instead of a handset. Screen.
Adjust screen brightness and contrast on your computer screen to a comfortable level. Clean the computer screen and other surfaces regularly with a monitor screen cleaner and a lint-free cloth to remove dust and improve visual clarity.
It's for you
Avoid holding the telephone between your neck and shoulder. If phone use is frequent, use a headset instead of a handset.
You deserve a break
The most important thing you can do is to take frequent breaks, at least 5 minutes every hour, to move your body, stand up, stretch, do something else for a while.
You body can't take sitting for long - it's an unnatural act! So every hour, get up and move around, stretch, walk down the hall, and look out a window to relax your eyes. You can tell your boss people who take breaks every hour are actually more efficient, get more work done and won't be off with an injury!
Listen to your body. Pain is a natural warning signal that something is wrong. Don't ignore it. Take a clue from athletes who always warm up before sports and do some stretching exercises before you start work and throughout the workday.
The Mouse
Avoid this trap! The mouse should be located adjacent to and at the same level as the keyboard. Stretching your arm to operate the mouse can lead to muscle strain. Keep your elbow close to your body when manipulating the mouse.
Also use a soft touch, don't death grip the mouse. Think of it as alive and hold it lightly rather than gripping or squeezing.
Screen Star
The height of the VDT should be adjusted so that the top of the screen is level with or slightly below your eye level (sit up straight!). You can set the VDT on a telephone book or adjust your chair. Keep your eyes about 18-26" from screen to avoid eyestrain.
Get your ducks and computer equipment lined up in a row!
Be brave and face your work straight on! Align the keyboard, mouse and monitor or video display terminal (VDT) so that you are looking directly ahead.
It's a common mistake to place the monitor at the side of your keyboard, at an angle. Make sure you do not have to turn your head or body at an angle to work.
This keeps your neck and the rest of your body looking straight ahead and helps you avoid turning your head from side-to-side which can cause eye, neck and shoulder muscle strain. | 
