Sitting At Your Computer Should Not Hurt

Sitting At Your Computer Should Not Hurt

Sitting at computers should be pleasant, comfortable and safe. Is it for you and your employees?

Clients often ask why they get sore backs, arms, wrists and hands while sitting at their computers. The answers could be in the ergonomic setup. Here are some basic pointers to help make your time at your computer more pleasant. Following these pointers can help you and your employees avoid various occupational injuries, including carpal tunnel syndrome.

Start at the feet. The feet should lie flat on the floor. You can adjust the chair height to help the feet lie flat. I've also seen clients place blocks, pedestals and old phone books under their feet to provide a solid base.

Work through the ankles, calves and knees. The ankles should bend at a 90-degree angle, calves should be perpendicular to the floor and the knees should bend at a 90-degree angle. Move the feet closer to the chair base and adjust the chair height, if necessary, to achieve a 90-degree angle in the ankles and knees.

Why bother? Distributing weight among the feet and seat helps enhance comfort and also minimizes sliding, slouching and drooping. You'll be more comfortable and alert.

Check the hips, torso, neck and head. The hips should also sit at a 90-degree angle while maintaining a straight line from the hips to the head. Sit up straight. The eyes should look straight ahead. Following these steps will help you maintain a healthy posture.

Now that you're sitting comfortably, let's concentrate on the keyboard, mouse and monitor.

Keyboards should reside at a height that lets you reach them while bending the elbows 90 degrees and keeping the wrists straight. Many clients use sliding or telescoping keyboard trays to help lower the tray and also bring the board closer. If you find yourself resting your hands or wrists in front of the keyboard, try a soft, gel filled keyboard wrist rest or rolled-up towel. These can help prevent wrist damage from resting wrists on hard or sharp areas.

The same advice applies with a mouse. For the arm using a mouse, keep the elbow at a 90-degree angle. Keep the wrist straight. Use a mouse pad with a gel wrist rest or rolled-up washcloth here for the same reason you would use one in front of the keyboard.

Now that you're comfortable, let's look at the monitor. Facing forward and looking straight ahead, the eyes should strike the top half of the monitor. This helps maintain correct posture and also minimize any glare from overhead lighting. I've seen clients rest monitors on old books to help increase their height.do not go cheap on the monitor. I have two monitors side-by-side in my office.If you buy a good monitor(s), it 9they) will outlast your computer.

Do not underestimate ergonomic importance. Sitting at computers should be pleasant and comfortable. I once worked for a firm where more than 60% of the support staff had seen doctors regarding occupational injuries. In many cases, these occupational injuries that happen while sitting at computers could have been avoided. Check your ergonomics, before back, arm, wrist and hand soreness strike.