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Sitting Comfortably At Your Computer

Health Products | Modern World | Sitting Comfortably at your Computer

Tune Up Your Work Station by Duke University Medical Center

 

By making a few adjustments to your chair, desk, and computer, you can reduce or eliminate back, shoulder, neck, and wrist pain or discomfort.

Here's a checklist to help you create a smart workspace.

• Adjust the seat height of your chair so your upper arms hang vertically, elbows bent at about 90 degrees, shoulders relaxed, and wrists fairly straight. Your knees should be comfortably bent, feet fully supported on the floor or a footrest, with no pressure on the backs of your thighs. The goal is to make sure the keyboard is about the same height as your elbows.

• Adjust the chair's backrest to firmly support the small of the back.

• If you can adjust the depth of the seat, move it so there is about a fist's distance from the back of your knees to the edge of the chair.

• If you can adjust the armrests, move them to support your arms with your shoulders fully relaxed (not hunched).

• Position the computer monitor directly in front of you, in line with the keyboard, and about an arm's length away. The top of the screen should be level with your eyes.

• Use a document holder next to the screen rather than laying papers flat.

• Remove your wrist rest if you have one, and position your keyboard at the front edge of the desk as close to you as possible. It should lie flat, not angled. Aim to keep your wrists in a neutral position--straight, not bent up or down or angled to one side.

• Place your mouse as close to you or to the keyboard as possible. Grip it lightly; don't squeeze.

• Don't forget to tune up your habits, too. Stretching at your desk, taking frequent breaks to move around and change position, and staying in shape can all benefit your posture, circulation, concentration, and relieve stress.

This advice comes from the Duke University Medical Center.