Buzz
Avoid wrist strain and eye fatigue by adjusting your posture and setup.
This guide will instruct you on maintaining correct posture and arranging your workstation effectively for extended computer use. Remember to take breaks periodically to stretch and move around.
Steps
Optimal Chair Positioning
Sit with proper posture. Most office and personal desk chairs offer adjustable features like backrests, seats, and lumbar support. Here are some guidelines to follow:
- Ensure your upper legs are parallel to the chair's seat.
- Maintain a 90-degree angle at your knees.
- Keep your feet flat, forming a 90-degree angle with your lower legs.
- If possible, recline your back to a 100-135 degree angle relative to your legs.
- Tuck your arms close to your body.
- Relax your shoulders and neck.
- Position your monitor so that you can comfortably view the screen without straining your neck or eyes.
EXPERT ADVICE
Laura Flinn
NASM Certified Personal Trainer
NASM Certified Personal Trainer
Expert Tip: Maintain proper posture at your computer by sitting upright with shoulders back and feet flat on the floor. Consider using a footrest if your feet don't reach the ground, and use lumbar support if your chair doesn't adequately support your back.
Customize your chair's support features. Adjust lumbar support, cushions, armrests, or any other specialized support to suit your needs.
- Feel free to remove armrests or cushions that hinder your posture.
Position your keyboard within easy reach. Ensure that your keyboard is directly in front of you, avoiding any twisting or bending of your body to reach it.
- Ideally, your computer screen should be positioned at least an arm's length away from you.
Maintain proper head position. Avoid slouching your neck, which can lead to discomfort in the neck, shoulders, and back. Keep your head upright, even if you need to glance downward at the screen.
- To alleviate this, consider adjusting the height of your monitor to match your eye level.
EXPERT ADVICE
Laura Flinn
NASM Certified Personal Trainer
NASM Certified Personal Trainer
Our Expert Agrees: Position your screen so that your eyes are level with the middle or slightly above the middle. If it's too low, consider raising it.
Breathe deeply. Avoid shallow breathing, as it can lead to various health issues. Take deep breaths regularly, especially if you experience headaches or lightheadedness, and try holding a few deep breaths every hour.
- Deep breathing helps maintain posture, while shallow breathing can cause unconscious posture adjustments.
Organize your workspace. Arrange documents, phone, and accessories around your computer, making it the focal point of your desk.
- Adjust workstation and chair height if needed, or use a seat cushion for comfort if your keyboard tray isn't fully adjustable.
Take breaks. Combat muscle tension and health risks associated with prolonged sitting by taking short breaks throughout the day. Stand, stretch, or walk for a couple of minutes every 20-30 minutes.
- Try to keep lunch breaks and meetings away from your computer, and stand whenever possible.
Prevent eye strain. Avoid slouching or leaning by preventing eye fatigue. Take short breaks to look away from the screen every 30 minutes and follow the 20/20/20 rule: every 20 minutes, focus on something at least 20 feet away for 20 seconds.
- Consider using blue light filter glasses to reduce eye strain and improve sleep quality.
Keep your hands active. Your hands are highly active when using a computer. Prevent carpal tunnel syndrome by gently pushing on the joints of one hand while bending the fingers back, and perform squeezing resistance exercises like squeezing a tennis ball.
Adjusting Your Computer Interaction
Prioritize your posture. Arrange your computer and keyboard to suit your posture, not the other way around. When making adjustments, refer back to Part 1 of this article to ensure correct positioning.
Identify your computer type. Desktop computers have separate monitors and keyboards, while laptops have integrated screens and keyboards. Desktops offer more adjustability options compared to laptops.
- Consider using a monitor riser if your monitor isn't adjustable.
- For laptops, you can use an angled stand to adjust the keyboard angle while keeping the screen flat.
Leave space around your keyboard. Maintain 4 to 6 inches of space between the keyboard and the edge of the desk to promote natural arm and wrist posture.
- If space is limited, try moving your chair back or reclining slightly.
Adjust monitor height and tilt if feasible. Ideally, position your monitor at eye level to prevent neck strain. If necessary, tilt the monitor up or down to enhance comfort.
- Try to place the top of the monitor 2 to 3 inches above your seated eye level.
- If you wear bifocals, lower the monitor to a comfortable reading level.
Modify keyboard tilt if possible. Ensure your shoulders are relaxed and your hands align with your wrists and forearms. If needed for proper posture, angle the keyboard downward or adjust its height.
- Desktop keyboards can usually be tilted using the keyboard tray mechanism or feet.
- Laptop keyboards lack this adjustment, but you might find angled rests available for purchase.
Avoid wrist rests or cushions. Unless your keyboard significantly exceeds desk height, using wrist rests or cushions may compromise arm position, leading to fatigue and potential injury.
- Wrist rests can also restrict blood flow to your hands.
Arrange commonly used equipment nearby and at the same level. Keep your keyboard, mouse, pens, documents, and other tools at the same level, within easy reach. This helps maintain consistent posture and prevents the need to stretch or strain to access items.
Tips
- Performing a right-angled stretch between tasks strengthens your back and prevents back pain throughout the day.
- Take a one- to two-minute standing or walking break every 30 to 60 minutes to prevent pelvic nerve pain and other health issues associated with prolonged sitting.
- If your computer is far from your ideal posture, enlarge the text and on-screen items to improve visibility and reduce strain.
Warnings
- Sitting in front of a computer for extended periods can cause stiff muscles.
- Glare and blue light from the computer screen can trigger headaches, leading to compromised posture. Combat this by wearing computer glasses or using a blue light filter like Windows Night Shift.
- Establish good work habits after setting up your computer workstation. Prolonged static postures can hinder blood circulation and impact your overall health, regardless of the workstation's setup.
