Office Ergonomics / Computer Posture Tips

Office Ergonomics Tips: How To Set Up Office Computer

Office / Computer Ergonomics Tips: How To Set Up Office Computer With Optimal Ergonomic Positions:
The correct placement of your computer monitor and computer keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by an inadequate support or posture / body positioning or awkward hand and computer keyboard positions can result in early day fatigue, even pain. Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury. (Please read article on Cumulative Trauma Disorders).

Ergonomics is the applied science focused on human use. Office / Computer Ergonomics is applying the principles of work design and human use to the office and computer setting.   Office / Computer Ergonomics provides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.

Chair Position:
Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest.  ErgoRehab, Inc will be offering a selection on Ergonomic office chairs shortly.

Keyboard Position/Adjustable Keyboard Tray: 
The height for your computer keyboard and computer mouse, should be so that your hands, wrists and forearms are in the same plane, which means the same level.  Use an ergonomic/adjustable keyboard tray to make sure your wrists and hands are level with your elbows  so that your arms are comfortably at your sides. Some ergonomic experts suggest a negative tilt it best, this means to position your computer keyboard so that there is about a 1 to 2 inch decline, where the front of your computer keyboard is higher than the back of your computer keyboard; another reason why using adjustable keyboard trays are so important. Your shoulders should be relaxed, your elbows should be near your body and with a 90 degree angle between your shoulders and hands.

 There are a lot of cheap computer mouse options out there. Clincally I have treated people for years dealing with unnecessary hand, wrist and arm pain and cumulative traum disorders due to poor computer mouse design. Always uses a mouse that fits your hand!! Use a right handed mouse if you are right handed and use a left handed mouse if you are left handed.  Use a multisize computer mouse if you have a large or small hand. Lastly, use a computer mouse that promote neutral joint positions, such as the power grip position. Experts recommend the Contour Perfit Optical computer mouse and the Evoluent Vertical Mouse. Please read the research studies on these product pages and see the award winning products.  If you are in need an alternative to the traditional computer mouse, the Roller Mouse alternative computer mouse is an incredible product!

Your computer mouse should fit your hand, see our computer mouse sizing chart to ensure the proper fit. Lastly, support the palms and wrists gently while typing, but avoid too much direct contact on the wrists, gel wrist rests are recommended as they reduce the direct pressure placed on the wrist while typing.

Often times computer users hide their computer behind glare screens and are slouched over their work, limiting the ceiling or window lighting from adequately iluminating their workstation. Hence, people often lean closer to their documents and computer monitors to see them... poor posture, strain, eye fatigue, eye redness and dryness, headaches, cumulative trauma disorders and overall exhaustion occur. The solution --Task Lighting--is often overlooked and so simple and cost effective (not to mention environmentally and cost efficient!)

Do not cross legs, keep feet and legs fully supported, if you cannot keep feet flat on floor, you must use an office footrest. The office footrest not only supports the feet and legs, but supports the back and keeps the entire spine in proper position. Additionally the office footrest will improve circulation to the legs.

Monitor Position:
The top of the monitor screen should be even with your forehead and directly in front of you. Your head weighs about 12 pounds, or the weight of a bowling ball.  So it is essential to make sure you are not looking up or down at your computer monitor. A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms length distance. Your eyes should look slightly downward, approximately 15º to 30º.  If you use bifocals, lower the monitor below eye level and turn the screen upward, tilt the screen back 30º to 45º.

Use a Head Set:
Never hold the phone between your head and shoulder, this puts excessive strain on your neck and shoulders. If you use the phone frequently, use a headset to reduce the strain on your neck.

Make sure your documents are at the same plane and similar distance from you as your computer monitor; always use an adjustable document holder, preferably in-line with the computer, this will improve your sitting posture and reduce the tendency to look down or to the side to read a document while typing.  The document holder will also significantly reduce eye strain as the document and monitor screen are the same distance and plane or angle, hence this reduces the need for the eye muscles constantly try to readjust.

Take a 3-minute break every 30 minutes:
During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders.

Remember that even though computer accessories improve your posturing, even if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long. Muscles are meant for movement not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to help avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.

Improve your computer set-up immediately, see our fine selection of Computer Accessories products to meet all of your needs! 

• The unique and brilliant idea behind the Roller Mouse Classic and RollerMouse PRO is to finally provide a solution to the awkward stretch of the arm, and hand that is required for using a computer mouse. This repositioning of the mouse click and navigation functions within the keyboard platform is what helps reduce muscular pain and injury that is often times associated with repetitive use, awkward postures and does potentially increase your productivity by allowing you to keep your typing position as you control your cursor.  The Contour RollerMouse Classic and RollerMouse PRO is an alternate computer mouse product that is the first of its kind.
• How the RollerMouse Classic and RollerMouse PRO work:
  The Contour RollerMouse Classic and now the RollerMouse PRO input devices are designed for effortless control of the cursor.  The Contour RollerMouse Classis and RollerMouse PRO is designed to reduce or eliminate the need for a mouse by offering a roller bar and set of buttons below the keyboard to navigate and click with a cursor.
• Features of the Contour RollerMouse Classic and Contour RollerMouse PRO:
  The cursor control is provided with optical technology. It has sliding roller bar and provides smooth spinning. The RollerMouse Classic and RollerMouse PRO significantly improve the ergonomic positioning of the body of the computer user by maintaining the traditional typing posture.  The RollerMouse series, both the Classic and the RollerMouse PRO have been shown to reduce computer-related pain and injury of the shoulder, elbow, neck, wrist and hand by keeping hands in optimal work zone.
• Benefits the Contour RollerMouse Classic and Contour RollerMouse PRO :
  The Contour RollerMouse Classic and RollerMouse PRO significantly reduce postural strain and fatigue on the computer-users elbow, shoulder, neck, wrist and hand.  For any computer-user suffering from computer-related injury or pain conditions-this product comes highly recommended.
• Because the RollerMouse series allows the controlling of the computer mouse click, drag and navigation functions to now performed with your hands remaining at keyboard, your hands can be kept in optimal reach zone, which is why you will feel more comfortable, have less pain and may also increase your productivity. The RollerMouse series reduces the muscular discomfort of your shoulder, neck, elbow, hands and wrist so that it improves your ease of work and increased your productivity.

Laptop Computer Ergonomics