These six computer ergonomic tips will help avoid aches and pains and improve performance.
1. Posture:
Sit all the way back in the chair against the backrest. Keep your knees equal to, or lower, than your hips with your feet supported. Keep your elbows in a slightly open angle (100° to 110°) with your wrists in a straight position.
2. Monitor:
Please replace your older CRT monitor with an LCD monitor and spare your eyes. Increase the refresh frequency to the highest rate supported. Make sure the monitor is about 15 degrees below your direct eye level.
3. Movement:
Stretch your hands, neck, shoulders, and trunk at least once every 20 minutes. Get up and walk around every hour to ease the blood flow to fatigued muscles.
4. Eyes:
Adjust your screen brightness and settings to reduce glare. Don’t focus on your screen for too long. Take frequent breaks and frequently change your focus even for a few seconds.
5. Avoid Overreaching:
Keep the mouse and keyboard within close reach. Center the most frequently used section of the keyboard directly in front of you.
Center the monitor in front of you at arm’s length distance and position the top of the monitor 2” to 3” above seated eye level. You should be able to view the screen without turning or tilting your head up or down.
Place source documents on a document folder positioned between your monitor and keyboard. If there is not enough space, place documents on an elevated surface close to your screen.
6. Limit Repetitive Motion:
Reduce keystrokes with macros and software programs such as voice recognition. Reduce pointing device movement with scroll locks and keystroke combinations.