Earn4Blog

Safe Computing:

Take Precautions While Working at the Computer

Working at our computers, most of us are not concerned about how our workstation is set up. We are more concerned about turning on the machine and starting to work. We then sit hunched over at the computer for a couple of hours and later wonder why we feel so tired at the end of the day. Our eyes may be blurred, our wrists may feel sore, our shoulders, necks and backs may ache a bit, and we feel totally drained.

Before starting to work at your computer,
adjust the height, seat pan, seat tilt and
back of your chair to your comfort.

Aside from just feeling fatigued, some computer users have experienced work-related injuries to the wrist, neck, shoulders or arms--sometimes permanently, partially as a result of improper workstation setup, bad work habits and just not knowing what precautions to take. Here are a few guidelines on setting up your workstation at home, school and in the office, as well as safe work habits to practice when using your computer:

• Before starting to work at your computer, adjust the height, seat pan, seat tilt and back of your chair to your comfort.
• The ideal chair is one where components are adjustable and your body is fully supported by the chair.
• Your feet should be flat on the floor and slightly in front of you. Knees should be at a comfortable open angle, thighs parallel to the floor, chair back slightly reclined and your back should be against the lumbar support. If your chair does not have a lumbar support, you should get a cushion that helps support your back
• Avoid crossing your legs or hugging the chair with your legs while using the computer. This inhibits blood flow, causing lower limb circulation problems, and increasing fatigue.
• You should be able to sit back in your chair comfortably and use the keyboard and mouse. Bring them to you! You should not be hunched over with your neck craned and your arms stretched out to use the mouse or keyboard. Try to relax your body as you work.
• Make sure all work tools (phone, often-used books) are within reach so that you do not have to do too much reaching or stretching.

You should not be hunched over with
your neck craned and your arms stretched
out to use the mouse or keyboard.
Try to relax your body as you work.

• Ideally, your computer monitor and keyboard should be placed directly in front of you so that there is no twisting of your body as you type or use the mouse. In addition, placing the monitor at or slightly below eye level prevents the tilting up or down of your neck as you view the monitor.
• Your computer monitor should be positioned perpendicular to the light source in your work area so that there is no light shining directly on the monitor creating glare and reflections.
• Your wrists should be in a wrist-neutral position so that there is no bending, flexing or extension as you type. A neutral wrist is when your wrist is in one straight plane with your forearm.
• Hold on to your mouse, cup it gently with your hand and keep your wrist straight as you move it with your whole arm and not your wrist only.
• Change your body position frequently while maintaining good posture. A static posture over a long period of time will lead to fatigue and aches.
• Take regular stand and stretch breaks.
• Vary tasks to minimize repetitive activities. Prevent eye strain by looking away often and blinking.

Take regular stand and stretch breaks.

As you make these adjustments, always be aware of what your body is doing and how it feels. When you do this, you are actually practicing ergonomics, the science of how we interact with our physical work environment. The goal of ergonomics is physical comfort, fitting the task and work area to you, NOT adjusting your body to do the task. State-of-the-art furniture and accessories mean nothing if you do not adjust them to your body's comfort.