Computer Ergonomics

1- Ensure the chair back is adjusted so that your upper body is relaxed and supported.

2- Your lower back needs to be supported by the chair, alter the angle so that your lower back is supported. You may still need extra support and can add a cushion in the small of your back. You should change the angle during the day to vary your sitting posture and avoid being in one static posture all day.

3- Adjust your seat height. Sit in front of your computer and adjust your seat height so that your forearms are horizontal and wrists are straight when your hands are placed on the keyboard. With your shoulders relaxed the underside of the elbow should be at desk height.

4- If there is pressure on the back of your thighs find something to rest your feet on.

5- If your feet are not comfortable on the floor find something to rest your feet on. Shorter people often lower the seat so their feet are on the floor, but this can mean that your arms are not at the correct height for the keyboard (7).

6- The space under your desk should allow you to place your legs underneath without twisting or leaning, or being squashed under a low desk.

7- Double-check that your forearms are horizontal and wrists are straight when your hands are placed on the keyboard. With your shoulders relaxed the bottom of your elbow should be at desk height.

8- Ensure your wrists are not bent, use a wrist-rest (sometimes supplied as part of a keyboard).

9- Adjust your screen position - the top of the screen should be level with your eyes and you will then naturally look at the centre of the screen. If using a CRT monitor it may be necessary to move your desk away from the wall, so that you can push the monitor further away from your head to create a comfortable viewing distance. Ensure that tired eyes/headaches may result in problems relating to reading your screen. Ensure you do not have reflections or glare and if necessary try moving your screen to a different angle. Avoid sitting with windows or lights directly in front or behind your screen. If possible, sit with the screen at right angles to light coming through windows, if not use window blinds or curtains to cut out the light. Adjust the brightness and contrast controls on the screen to suit lighting conditions. Remember to keep your screen clean, and have your eyes tested regularly.

10- Organise your work area, ensure the keyboard and mouse are close when in use, that the desk is not cluttered. Use a document holder to raise documents to a comfortable height and viewing distance.

Source from: http://www.leeds.ac.uk/ .