Computer Posture Tips

Computer Posture Tips

In today’s society, we tend to sit behind a computer at least once a day, normally for a few hours. This can lead to problems such as eye strain, wrist strain, neck-ache and backache. Try the following tips to avoid these problems:

  • Assume the correct sitting posture. Legs must be able to go under the table. If the chair is too high, place a block underneath your feet so that your legs are comfortably relaxed.
  • Push your chair far enough forward so that you have to sit upright. Ensure that your chair has good back support or ask your chiropractor about a lumbar support cushion.
  • Ensure that your computer screen is between 40 and 70cm away from your eyes, and that the top of the screen is at eyebrow level.
  • Adjust the monitor angle and height so that you are looking straight forward with neck and shoulders relaxed.
  • Documents being typed from should be placed on a clipboard or recipe stand just behind the keyboard so that you do not have to turn your neck while typing.
  • Move the keyboard slightly to the side so that the mouse is in front of your shoulder. Ensure that the forearms are relaxed and resting comfortably on the table. The keyboard must be pushed back so that the forearm can rest on the table, thereby relaxing the upper back and neck.
  • Elbows should be at 90 degrees. If the desk is too narrow to allow the keyboard to be pushed back, then get a chair with armrests and apply the same 90 degree principle.

 

Due to the increasing need for mobility and instant access to information, laptop compters are no longer a luxury, but have become a necessity. However, the ergonomic side effects caused by working on laptops (and desktops) for long hours may carry serious health risks. Chiropractors, physiotherapists, biokineticists and optometrists are treating more and more computer related injuries.

 

Adjusting for proper equipment placement, viewing angle and screen height will address incorrect typing posture and will significantly reduce musculo-skeletal strain in the muscles and joints of shoulders, neck, back, arms and wrists. In order to meet these criteria, especially with the use of a laptop, a laptop stand that offers sufficient versatility and scope of adjustment is essential.