How Do You Sit At Your Computer? – Elf Knows It [ARCHIVED]

by · 21st July 2008

I bet you don’t really think about this? But how you sit at your computer is one of the most important things about using one, after all it is your health

Here’s a few simple steps and points to make sure your body enjoys surfing the new as much as you do!

  1. Push your hips as far back as they can go in the chair. Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. Adjust the back of the chair to a 100°-110° reclined angle. Make sure that your upper and lower back are supported. If necessary, use inflatable cushions or small pillows. When your chair has an active back mechanism use it to make frequent position changes. Adjust the armrests so that your shoulders are relaxed, and remove them completely if you find that they are in your way.
  2. Sit close to your keyboard and position it so that it is directly in front of your body. Make sure that the keys are centred with your body.
  3. Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.

  4. Understand that the tilt of your keyboard depends upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you, but if you are slightly reclined, then a slight forward tilt will help to maintain a straight wrist position.

  5. Use wrist rests to help maintain neutral postures and pad hard surfaces.The wrist rest should only be used to rest the palms of the hands between keystrokes and not while typing. Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.
     
  6. Understand that incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral, relaxed position. Center the monitor directly in front of you, above your keyboard.Position the top of the monitor approximately 2-3” above your seated eye level. If you wear bifocals, lower the monitor to a comfortable reading level.

  7. Sit at least an arm’s length away from the screen and adjust the distance for your vision. Reduce any glare by carefully positioning the screen, which you should be looking almost straight at, but partially looking down. Adjust any curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights.

  8. Position the source documents directly in front of you, and use an in-line copy stand. If there is insufficient space then place the documents on a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Use headsets and a speaker phone to eliminate cradling the handset.

But most of all make sure you feel comfortable, you’ll know this yourself if you feel the chairs too hard, feet are getting soar, or your wrists getting cramped.

How do you sit at your computer? Do you follow steps like these, or have you ever taught about it? Let me know with a comment.

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