On an average, each computer user performs 50,000 to 200,000 keystrokes each day. So imagine if you are seated in an awkward position, the amount of damage that could potentially be done to you. Hence, a proper workstation layout and posture techniques is important as it will minimize your risk of developing injuries of the hand/arm, shoulder, neck and back.
Workstation Set Up
An ideal workstation allows you to work in a natural posture that will minimize strain on your body. A workstation mismatched with your body may force individual into uncomfortable postures such as hunching over, slouching or twisting.
Find a chair that adapts to your body. Choose one that is stable and adjust easily for height and tilt. Consider a chair with a backrest that supports the curve of your lower back.A good chair should support your forearms with adjustable armrest that position your elbows near your wrist. The seat should be padded with a pan at least one inch wider than your hip and thighs.
The height of the desk should be about elbow level when sitting down. Check that there is enough room below the work surface to comfortably fit your knees and thighs. Arms should be bealy perpendicular to the floow with wrist nearly straight. When using the mouse, move the mouse with your arm and not just your wrist. Choose a mouse that fits the size of your hands comfortably and is as flat as possible to minimize wrist strain.
Placement of Monitor
Correct placement of monitor screen can help prevent eye strain, neck pain and shoulder fatigue as it keeps your head and neck as straight as possible. If possible, place the monitor screen about one arm’s length away with the top of the screen at eye level so that you can see clearly without having to look up.
Keep your fingers relaxed while typing and using a mouse. Use a soft touch on the keyboard instead of pounding keys with unnecessary force. Avoid holding a pen or anything else in your hands while you type.
Take a Break
Our body is not designated to sit still, even in correct position, for a long period of time. Some find that using a computer extensively can cause discomfort, so regular pauses are not a waste of time. Change your seated position occasionally, stand up and stretch whenever you start to feel tired.
You might consider this product to relieve your back pain:
- OSIM uHip
- OSIM uCaress 3D