Ergonomics is the science of creating a workspace that fits your body and is safe and comfortable. Since so many people work at home these days either full or part time it is important to know what to do. These six (6) do-it-yourself ergo-ideas will help you prevent pain at the computer, such as carpal tunnel syndrome and neck and shoulder strain.

Back Against Backrest

Position your sacrum (the lower portion of your back) firmly against the backrest. This will naturally align your spine, helping you retain the S-curve. Adjust your chair so that your torso and thighs are in the 95 to 120 degree angle range. This open posture position helps circulation throughout your body. Place your feet flat on the floor or on a footrest. Do not leave then dangling or resting on the bottom of your chair.

Adjust Keyboard Up or Down and Straight

When you type and mouse, place your elbows at your side with forearms parallel to the floor. Keep the angle in your elbows between 95 to 120 degree and shoulders relaxed. Adjust your keyboard height and armrests so that your shoulders are relaxed. If you have no way to adjust your keyboard height, raise or lower your chair and remember to use a footrest if your feet are hanging in mid air.

Stop Shoulder Reach

Reaching can cause shoulder strain so arrange your desk items keeping all frequently used items nearby. This includes placing your mouse next to your keyboard instead of several inches away or on another level.

Prevent Torso Twist

If your monitor is off to the side you will be twisting your neck and body to see the screen. Instead, place your keyboard and monitor directly in front of you. Uncross your legs or you will be reaching for the keyboard and reducing circulation.

Watch Monitor Height

Your line of sight must be level with the top of the monitor’s viewing screen. Your line of sight is the horizontal straight line from your eyes to the screen. Since your eyes naturally gaze 15 to 20 degrees below this line this guide will place the work your view most in the area your eyes naturally view. If your monitor is sitting on the CPU it may be too high and your will be bending your neck back. If too low, you may be bending your neck forward.

Avoid Neck Ouch

If you cradle your phone at the “ear-shoulder joint” this can strain your neck and create wrist, shoulder and arm pain. Use your speakerphone only if you are not disturbing your neighbors and the person at the other end does not mind. Added bonus: Use a headset and you will get more work done because both hands are free.

Copyright 2006 Wendy Young