Content

• To step
• Tips
• Warnings
• Necessities

Sitting in front of a computer for long periods of time can be detrimental to your body. By not sitting in the correct position, it is easy to end up with back pain, neck pain, knee pain, and a tingling in the hands and fingers. Here are some tips for maintaining good ergonomic posture and staying comfortable at your desk during the day. Note: A 2006 study found that a more relaxed position at 135 degrees works better to reduce low back pain than an upright sitting position.

To step

1. Sit upright. Push your hips as far as they can into the chair. Adjust the seat height so that your feet are flat on the floor and your knees are level with or slightly lower than your hips. Adjust the seat back to a 100 ° -110 ° back angle. Make sure your upper and lower back are supported. If necessary, use inflatable pillows or small pads. If your chair has an active back mechanism, use it to change position regularly. Adjust the armrests so that your shoulders are relaxed, and remove them completely if you find them in the way.
2. Sit close to your keyboard. Place it so that it is directly in front of your body. Make sure the keys are centered for your body.
3. Adjust the height of the keyboard. Make sure your shoulders are relaxed, your elbows in a slightly open position, and your wrists and hands straight.
4. Adjust the tilt of your keyboard according to your sitting position. Use the mechanism of the keyboard tray or the feet of the keyboard to adjust the angle. If you are in a forward or upright position, try to place the angle of your keyboard away from you, but if you are slightly reclined, a slight forward angle will help you maintain a straight wrist position.
5. Use wrist rests. They will help you maintain a neutral position and soften hard surfaces. The palm rest should only be used to support the palms of the hands between keystrokes, and not while typing. Place the mouse or trackball as close to the keyboard as possible.
6. Place your monitor properly. Adjust the monitor and any source or reference documents so that your neck is in a neutral, relaxed position. Center the monitor directly in front of you, above your keyboard. The top of the monitor should be approximately 5 - 7.5 cm above your eyes in a seated position. If you have bifocals, lower the monitor for a comfortable reading level.
   • Sit at least an arm's length from your screen and adjust the distance for your view. Reduce glare by carefully placing the screen where you should be looking almost straight but partially down. Adjust curtains or blinds as needed. Adjust the vertical screen angle and screen settings to minimize the reflection from overhead lights.
7. Place the source documents right in front of you, and use an inline document holder. If there is not enough space for this, place the documents on a document holder next to the monitor. Put your phone within range. Use headsets or a speakerphone to avoid clamping the handset between your shoulder and ear.
8. An attached keyboard tray can be a good solution for connecting various equipment, but it must have room for the mouse, allow free legroom and be adjustable in height and angle. You should not keep the magazine too far from other work materials, such as your telephone.
   • If you don't have a fully adjustable keyboard tray, you may need to adjust the height of your workstation and the height of your chair, or use a chair cushion to sit in a comfortable position. Remember to use a footrest if your feet are dangling.
9. Take short breaks during your workday to release some of the muscle tension. Studies have shown that constant sitting is bad for your health. Try walking around for a few minutes and doing some stretching - anything that interrupts a full day of sedentary work is good for you!
   • Take short breaks of 1-2 minutes every 20-30 minutes to stretch. After every hour of work, take a break or change tasks for at least 5-10 minutes. Try to always leave your computer during lunch breaks.
   • Avoid eye strain by resting periodically and refocusing your eyes. Look away from the monitor and focus on something in the distance. Rest your eyes by covering them with your palms for 10-15 seconds. Have a good posture while you work. Keep moving as much as possible.
10. Give your hand movement by pressing your fingers and pushing backwards. Do this at least 15 times per hand, at least six times every day. This simple exercise will prevent your carpal tunnel syndrome from developing problems in the future. Even if you don't have any problems now, you can avoid pain later in life by doing a few good exercises.
11. Ready!

Tips

• It is very important to stand and walk after sitting for 30 minutes because sitting for extended periods of time can cause pelvic pain. Sitting for extended periods of time can also lead to other health problems. That 1-2 minute break after every 30 minutes of work isn't too bad when it helps prevent other pain and potentially serious conditions.
• Other techniques to reduce reflections can be optical display filters, light filters or indirect light.
• Make sure your chair is in the correct position to help prevent back problems in the future.
• Use a timer to remind you when to take a break. Take the break when the timer goes off or right after the current task. If it takes longer than 10 minutes to finish the task, take the 1-2 minute break.
• Avoid using palm rests that are too large, or wrist rests that are higher than the space bar on your keyboard.
• If your wrist hurts regularly while you type, try the Dvorak keyboard setup.
• One way to stop eye strain is the 20, 20, 20 rule. Every 20 minutes, look at a point 6 meters away from you for 20 seconds.

Warnings

• Once you have set up your computer workstation properly, adopt good work habits. No matter how perfect the environment, prolonged static postures will limit blood circulation and adversely affect your body.
• You can get stiff muscles if you sit in front of a computer for too long.

Necessities

• Computer
• Computer chair
• Keyboard
• Mouse
• Power connection
• Desk