Proper computer ergonomics are important in preventing repetitive stress injury. Make sure your work station is set up correctly. If your company has an ergonomics department, ask for help. Here’s a computer ergonomic checklist.
By Berkeley Lab [Public domain], via Wikimedia Commons
Set up your chair and keyboard to keep your thighs and forearms parallel to the floor when you are typing.
Set the height of the keyboard so that your wrists are straight and level when you are typing.
Place the keyboard close enough to you that you don’t have to stretch forward to reach the keys.
Keep the mouse close to the keyboard where you don’t have to reach to use it.
Now check your body position:
Keep your hip, knee, and ankle joints open 90 degrees or more.
Keep your head aligned with your spine. Let your neck relax and imagine your head floating up to the ceiling.
Keep your upper arms close to your sides, hanging straight down, with elbows bent at a 90-degree angle.
When typing, keep your wrists relaxed, not bent up, down, or to the sides.
To Relieve Strain at Your Desk
Stretch. Take breaks to move and stretch every hour or so. Here are a few simple desk stretches:
Bend your wrists forward and backward and then circle your wrists.
Let your head hang forward and gently move it from side to side.
Lift your shoulders, circle them forward and then down and back.
Take mini-breaks frequently. Stop, let your arms hang by your sides and take several full breaths.
Make sure your arms and hands are warm. Cold muscles and tendons increase the risk of overuse injuries.
Imagine breathing into your arms, neck, and shoulders as you work. Focus on staying flexible and relaxed, because rigidity leads to injury.
Avoid reaching far forward or twisting behind you to get things. Instead, stand up, or turn and move close to retrieve the item.
