Since we sometimes spend hours working in front of the computer, it’s important to minimize discomfort and possible injury.
Seating and Workspace
Seat you hips toward the back of the chair
Properly support your lower back to avoid leaning too far forward or slouching.
Position your keyboard and monitor directly in front of you
You shouldn’t have to twist your body or neck to use the keyboard or look at the monitor.
Set your monitor at the correct height and distance
Your monitor should be about your arm’s length away. The top of your monitor should be 0-3” above your eyes so that your view is at a slight downward angle.
Keep your wrists straight when typing
Your wrists should be straight, both in the forward/back and left/right axis. The top of your forearm should form a straight line to your knuckles. If you use a wrist wrest, use it only when you’re not typing. You may need to reposition your keyboard, flip the legs under them, or buy an ergonomic one.
Breaks
- Take a 1-2 minute break about every 30 minutes
- Move and walk around
- Focus your eyes on distant objects
- If your eyes feel tired, cover them with your palms
Software
Here is free software that periodically reminds you to take breaks:
- Workrave (Windows only)
http://www.workrave.org/download/ - AntiRSI (Mac only)
http://tech.inhelsinki.nl/antirsi/
Further Reading
The topic of computer/office ergonomics is quite broad, so I covered only what I think is most applicable to you. Here are resources I recommend if you would like to find out more:
- UCLA Ergonomics
Apparently UCLA has its own ergonomics department. You can find ergonomics resources for more than just the office.
http://www.ergonomics.ucla.edu/ - Lifehacker: Set up a healthy, usable workspace
A good overview of an ergonomic workspace
http://www.lifehacker.com/software/hack-attack/set-up-a-healthy-usable-workspace-256571.php