How to spend hours at the computer without hurting yourself.There are many components to an ergonomic workstation. The most important thing is to address problem areas sooner rather than later. Don’t let a simple problem get out of control.
Are your wrists bothering you? Ouch! Then try out a new keyboard. Set up a screen lock to make you take breaks every 15 minutes.
The wrong sitting position can also cause problems. Most offices have inexpensive chairs that don’t offer enough adjustment or support. That fancy leather chair is no help if you can’t settle into the right position for typing. Ideally, you want a chair that has three-way adjustment, including height, seat tilt and back tilt.
Also, make sure the chair is fit for width and back support, and get a cool fabric if your office is hot.
Once you have a workable chair, adjust your seating position throughout the day. If you are reading Web pages or documents, you can relax and lean back, but if you are typing, you want to be upright and have your elbows even with, or above, your keyboard and mouse.
When it comes to keyboards and mice, you want to find those that work for you. There is no silver bullet. A mouse and keyboard should work for you, not against you. I like a keyboard with a clear click when I type. I have wide shoulders, so I prefer split keyboards. This keeps my wrists at neutral angles.
If your mouse hand is bothering you, learn to use the other hand. I actually keep two mice connected to my desktops and use both.
Your monitor should be situated so that its top is about even with the height of your eyes. To avoid glare, you should keep them at 90-degree angles from windows and other light sources. If you have a tube-based monitor, make sure that the refresh rate is set as high as possible. Avoid glossy displays. They may look prettier, but your eyes will be constantly dealing with the reflection of the rest of the room.
Take breaks and stretch. There are several inexpensive tools and some free ones that will monitor your computer use and prevent you from overdoing. They will walk you through stretches to prevent injury.
Computer users tend to hunch over and pull their shoulders forward. During the workday, practice opening up your chest by pushing your shoulder blades together. My trainer likes to call this the double hitchhiker. He insists on straight arms with thumbs pointing up and out.
We tend to view sitting in front of a computer all day long as requiring very little preparation. The truth is, anything you do for long periods of time needs to be done well. Healthy computer use requires some thought and investment. (There are tons of information sites online.)
Take your computing health seriously and work out those bugs before they hurt you.
Chris Schafer works for Tech Partners Maui. If you have questions or need help, email him at chris@techpartnersmaui.com or call 877 5557.