OptimWise - Web Design & Development Simpsonville/Greenville SC

Computer positioning

• Monitor: at arm’s length, with top at eye level
• Keyboard: at elbow height; don’t use a wrist rest
• Mouse: close to keyboard; move with forearm, not wrist; don’t use a wrist rest

Body positioning

• Head: line up ears with shoulders
• Shoulders: relaxed, with upper arms hanging normally at your sides
• Elbows: close to the body, bent 90 - 120 degrees
• Hands, wrists, and forearms: straight, parallel to the floor
• Torso: a straight line, head to hips
• Knees: same height as hips, bent 90 - 120 degrees
• Feet: fully supported by floor or footrest, slightly forward of knees; don’t cross ankles
• Back: fully supported when sitting vertical or leaning back slightly; backrest should make contact at lower to mid-back

Taking breaks

• Walk around and stretch at least every two hours
• Follow the 20-20-20 rule: every 20 minutes, focus on an object at least 20 feet away for at least 20 seconds

References

• About.com: Guide to Setting Up an Ergonomic Computer Station
• American Academy of Orthopaedic Surgeons: How to Sit at a Computer
• American Optometric Association: Computer Vision Syndrome
• OSHA Ergonomic Solutions: Computer Workstations eTool - Good Working Positions
• WebMD: How Ergonomics at Work Can Prevent Injury