Home Based Business: 12 Ergonomic Tips for Your Computer Workstation
When you work from your home office, you may have a tendency to not take as many breaks as you would if you were in a traditional office. He may find himself working for hours before getting out of his chair, since interruptions are usually less to distract him. Because of this, it is critical that you take care of yourself and arm yourself with basic ergonomics to avoid or at least minimize any physical strain due to computer work.
Here are 12 tips for setting up an ergonomic computer workstation:
1. Use a good chair with a dynamic back and seat. Sit down and use it instead of leaning forward.
2. Position the top of the monitor case 2 to 3 inches (5 to 8 cm) above eye level.
3. Use a glare-free screen and optical glass anti-glare filter where needed
4. Sit at arm’s length from the monitor
5. Place your feet on the ground or on a stable footrest
6. Use a document holder, preferably in line with the computer screen
7. Keep your wrists flat and straight in relation to your forearms to use your keyboard/mouse/input device
8. Your arms and elbows should be relaxed and close to the body
9. Center your monitor and keyboard in front of you so you don’t have to twist around to use them
10. Use a negative-tilt keyboard tray with a top mouse deck or a tilt-down deck adjacent to the keyboard for the best wrist angle
11. Use a stable work surface and a stable keyboard tray (no bouncing)
12. Take frequent short breaks (micro breaks)
Ideal typing posture: negative slope keyboard support
In the ideal writing posture, both static and dynamic muscle loads are minimized. This posture is achieved when the keyboard is below seated elbow height and the base of the keyboard slopes gently away from the user so that the tops of the keys are accessible to hands in a neutral posture. In this position the arms, shoulders, neck and back can relax, especially during short rest breaks. Also, in this slightly reclined sitting position, the lower back rests against the lumbar support of the chair, the elbow angle is opened to promote circulation to the forearm and hand, the abdominal angle, and the popliteal angle (behind of the knees) are opened. to promote blood circulation. The feet rest firmly on the ground.
Problem poses:
Desktop Keyboard – Typing on a keyboard at a desk is a common working posture for many computer users. In this position it is difficult to keep the wrist in a neutral position, because the forearms sink when they get tired and this causes the wrists to extend more. Additionally, most users have to work with their elbows flexed, which can compress the median and ulnar nerves at the elbow and restrict blood flow to the hands. Working with your forearms tilted up increases muscle load on your upper arms, shoulders, and neck. Working in this position for more than 3-4 hours invariably leads to muscle fatigue.
Conventional Keyboard Tray – Typing on a keyboard on a conventional articulating keyboard tray can increase postural problems for users. Working with the keyboard at a steeper angle on the tray is a common working posture for many computer users. In this position it is also difficult to keep the wrist in a neutral position, because the forearms sink when they get tired and this causes the wrists to extend further. Studies have failed to show that conventional keyboard trays substantially improve wrist posture.
Of course, there are other ergonomic factors as well, such as proper lighting, ventilation, mouse usage, height and style of furniture, as well as phone equipment, to name a few. Be sure to research what will be best for your specific situation and budget. Take care of your body now and it will take care of you in the future.