Computer Ergonomics

If you have been suffering from back aches, sciatica, stiff neck, or any other number of ailments, you may need to reconsider the ergonomics of your work station. Millions of people spend hours a day in front of a computer.

Unfortunately, many computer users are unaware that they may be putting stress and strain on muscles, tendons, and the skeletal system just by their posture while performing work duties at their desk.  

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.  

It is important to keep bones and joints in the correct alignment so that muscles are being used properly. This prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. Good posture decreases the stress on ligaments holding the joints of the spine together, as well as prevents the spine from being fixed in unnatural positions.  

Do:

• choose a suitable chair.
  • Look for a chair with a proper backrest that will provide support for your lower back.
  • Ensure the seat base is not too big or too small.
  • Make sure the seat front does not press against the back of your knees and lower legs.
  • Select a chair with ample cushioning and without hard edges that may put place pressure on areas that should remain supported.
  • Buy a chair with armrests that support your forearms while doing computer tasks.
• relax your shoulders, keep elbows close to the body, and allow your upper arms to hang normally at the side of the body.
• keep hands, wrists, and forearms straight, in line, and parallel to the floor.
• keep your torso perpendicular to the floor.
• face forward and keep your head level and in line with your torso.
• keep thighs and hips supported by a well-padded seat.
• arrange knees so they are about even with the hips, keeping the feet slightly forward.

Don't:

• sit in the same position for more than 30 minutes without adjusting.
• over-reach when typing
• allow your feet to dangle
• swivel your chair to a point where you are no longer facing forward to complete your work.
• complete high repetition tasks without getting up periodically to stretch and move around.
• ignore potential medical problems related to your work station. Detection of a potential injury can prevent further damage from occurring.

The best way to ensure that you are working with the proper posture is to sit with your back against the support of the seat back. If when facing the computer, you are looking upward or downward, adjust the height of your chair or your monitor. With your upper arms at your side and your forearms resting parallel with the floor, you should easily reach the keyboard. If you feel as though you are over-extending your wrists, be sure to move the keyboard closer. These minor adjustments can make a difference in your overall comfort.