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How To Sit At A Computer – Ideal Computer Posture
Most people today use computers to complete their tasks at work. However, sitting a computer for longer hours can actually cause many injuries to your body but these injuries can still be avoided. In fact, by not sitting with the correct posture, someone can easily experience back-pain, knee-pain and a tingling in the fingers and hands. All in all, prevention is better than cure and that is why I have decided to list for you some of the steps and tips on maintaining good-ergonomics in order to ensure total comfort while working at your desk during the day.
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STEPS TO CONSIDER WHILE SITTING AT A COMPUTER:
- Sit upright or straight: this involve pushing your hips far back into the chair and also adjust seat-height that the feet rest flat on to the floor while keeping the knees equal to or slightly lower than the hips. Additionally, try to adjust the back of your chair between 100 to 110 degrees reclined angle while ensuring that the upper and lower back sections are well-supported. In fact, you can use inflatable cushions or small pillows to achieve the best sitting position. Likewise, if your office-chair has an active back mechanism, then use it to frequent position adjustments until you achieve the right sitting position. You should also try to adjust the armrests so that the shoulders are kept relaxed or you may even remove the armrests in case you find that they make you feel uncomfortable.
- Sit close to the keyboard: try as much as you can to sit closer to your keyboard by simply positioning it in angle where it’s directly in-front of your body. In fact, make sure that the keyboard-keys are centered with your body in order to ensure quick and easy access while typing.
- Try adjusting the keyboard height: you should adjust the keyboard height in order to make sure that the shoulders are relaxed, the elbows are kept in a slightly open position and the wrists/hands are kept straight. This will help to keep the upper sections of body feeling comfortable hence minimizing body-injuries.
- Adjust the tilt-level of the keyboard: try to adjust the tilt of your keyboard depending on your sitting position. You can actually use a keyboard-tray mechanism or keyboard feet to adjust the tilting-level. Additionally, in case you are sitting a forward or upright position, try to tilt the keyboard away from you and if you are slightly reclined then make a slight forward-tilt in order to maintain a straight wrist-position.
- Acquire and use wrist rests: using wrist-rests will help to maintain neutral postures and even pad hard-surfaces. However, a wrist-rest should only be used to rest the palms of your hands between keystrokes but not when typing. Additionally, try to position the mouse or trackball very close to the keyboard while working for extra comfort.
- Position the monitor properly: it is recommended to adjust your monitor or any source of reference to an angle where your neck is in a neutral and relaxed position. This can be achieved by centering the monitor directly in-front of you but above the keyboard. In fact, you should actually position the top of the monitor approximately 2 to 3 inches above your sitting eye-level. However, in case you wear bifocals lower the monitor to a desired or comfortable reading-level. On the other hand, it is also advised to sit at least an arm’s-length away from the monitor-screen and to adjust the distance for your vision. Lastly, try to adjust the vertical screen-angle and screen-controls in order to minimize any glare from overhead lights.
- Position any source of documents directly in front of you: it is best to position the source-documents directly in front of your desk and you may even use an in-line copy-stand. In case you have insufficient space to do that, then place the documents on a document-holder which is positioned adjacent to your monitor.
- Place the telephone next to you: always place your telephone close to you or within easy reach and try to use headsets or a phone speaker in order to avoid cradling the handset.
- Use a keyboard tray: using an articulating keyboard-tray will actually offer optimal positioning of input devices. Additionally, try acquiring a keyboard-tray that accommodates a mouse, enables leg-clearance and even features an adjustable-height coupled with a tilt-mechanism. However, this tray should not be too wide to push you too far away from any other work-material like your telephone. On the other hand, in case your keyboard-tray is not fully adjustable, then you will need to adjust the work-station height, the height of your chair or even use a seat-cushion in order to get in a comfortable position.
- Take small breaks when working: taking small breaks during your working-day will help to reduce some muscle tension. In fact, studies have proven that constant sitting is not healthy and can actually cause serious health issues. so its recommended to small breaks inform of activities like walking-around for a few minutes, standing and doing some stretches because all these will help to help to refresh your muscles hence keeping you healthy. Additionally, try to get away from the computer during lunch breaks and also try to rest and refocus your eyes periodically in order to avoid eye-fatigue.
- Exercise the hands: you should also try to exercise your hands by pushing them on top of the fingers and using backward-resistance movements. Do this with a minimum of 15-reps for each hand and for at least 6-times per day. This easy hand-exercise will prevent you from developing carpel-tunnel finger problems in the future.
TIPS TO CONSIDER WHILE SITTING AT A COMPUTER:
- It is very good to stand or walk-around after sitting for about 30-minutes because prolonged sitting can actually cause pelvic nerve pain. In fact, years of prolonged sitting can also lead to several health problems and that’s why a quick break-off is required in order to prevent these health issues. In fact, set a timer to remind you when to take a break while working.
- Try to use some techniques of reducing glare which include; using optical glass glare-filters, light-filters or even secondary task lights.
- Always make sure that your office-chair is at the right position while sitting at your computer in order to prevent any back problems in the future.
- You should try to use the Dvorak keyboard setup in case your wrists hurt frequently when typing. Additionally, try to look at something 20-feet (6.1-m) away for about 20-seconds every after 20-minutes of looking at your monitor-screen because this will help to stop any eyestrain while working.