Top tips
HOW TO SIT AT A COMPUTER
Sitting at a computer for a long time can give you a few aches and pains, especially if you don't sit in the correct positions. Perhaps these few pointers can help ease that uncomfortable pain after a long day:-
- Push your hips back as far as they can go in the chair - Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.Adjust the back of your chair to a 100 degree - 110 degree reclined angle. Make sure that your upper and lower back are supported. Use the mechanisms on the chair frequently. Adjust the armrests so that your shoulders are relaxed, and remove them completely if you find that they are in your way!
- Sit close to your keyboard - and position it so that it is directly in front of your body. Make sure that the keys are centrered with your body.
- Adjust the keyboard height - so that your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.
- Determine the tilt of your keyboard based on your sitting position - Use the keyboard tray mechanism to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you, but if you are slightly reclined, then a slight forward tilt will help to maintain a straight wrist position.
- Sit at least an arm's length away from the screen - and adjust the distance of your vision. Reduce any glare by carefully positioning the screen, which you should be looking almost straight at, but partially looking down. Adjust any curtails or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights!
- Position the source documents directly in front of you - and use an in-line copy stand. If there is insufficient space then place the documents in a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Use headsets and a speaker phone to eliminate the handset.
- Use good work habits once you have correctly set up your computer workstation. No matter how perfect the environment, prolonged. static postures will inhibit blood circulation and take a toll on your body.
- You may get still muscles if you are sitting in front of a computer for too long!
- Take short 1 - 2 minute stretch breaks every 20 - 30min
