Ergonomics for computer work – why you should care
You should care because muscles that are tensed for long periods become tired muscles that in the longer term can become painful muscles. You can prevent problems such as painful shoulders and neck, upper back and arms by taking a good look at your workplace and thinking about how you are sitting when working at your computer.
A simple checklist for working at a computer
Your chair:
Your chair should provide support for the small of your back (lumbar region) and your legs. You should be able to sit with you feet firmly on the floor – if you can’t, try using a footstool or a cushion. If you are using arm rests, adjust them to the right height so that your arms are supported.
The best chair is an adjustable one, so that you can vary your position when working.
Your desk
Your desk should be high enough for you to rest your forearms on the desktop.
It should be sufficiently deep so that you are approximately arm’s length (60-70 cm) from the screen. This will provide sufficient space for the keyboard while allowing you room to rest your forearms on the desktop.
The computer screen
The screen should be directly in front of you so that you don’t have to turn your head to look at it. Your eyes should be at a level such that they look slightly down on the text on the screen – if you need to tilt your head upwards to read the text it’s very likely that you will develop pain in your neck and shoulders. Use a sufficiently large font (or zoom level) so that you don’t need to lean forward to see the text easily.
Lighting
It’s best if daylight comes in from the side so that you avoid sunlight shining directly in your eyes or direct reflections of it from the screen. For the same reason, you might want to move the lamps on or near your desk.
Keyboard and mouse
They should be placed in front of you so that you can work with your arms close to your body with maximum support for your forearms.
Try to find a hand position where your wrists are angled (up/down, inwards/outwards) as little as possible. Distribute the muscle loading by using the mouse in your other hand sometimes.
Last but not least
VARY your working position and take a break once an hour!
By getting up from your chair and taking a short break, your body and your brain get a few moments of relaxation that help you to have the energy to keep on concentrating. Take the opportunity to do some simple stretches and drink a glass of water, too.