Long hours use of a computer / Laptop can lead to frequent muscle aches and nerve pain unless a few guidelines are followed. You can make the difference to work more comfortably and safely if you incorporate the following ergonomic tips into your day to day life style.
Posture and Positioning
- Maintain good posture when working at the keyboard. Utilize a chair with back support.
- Keep your feet supported on the floor or on a footrest when you work to reduce pressure on your lower back
- Avoid twisting or bending your trunk or neck. Frequently used items should be positioned directly in front of you and angled upward on a copyholder when working.
- Keep your shoulders relaxed with your elbows close to your sides.
- Avoid resting your elbows on the hard surface or edge of your table. Pads can be used to protect your elbows if necessary.
- Elbows should be positioned at 100 to 110 degrees when working in order to keep a relaxed position at the keyboard. This could require a slight negative tilt (front of keyboard higher than back) when working in upright positions. If reclined in your chair, the keyboard could be at a positive angle to maintain this relaxed position.
- Your wrists should be in a neutral or straight position when keying or using a pointing device or calculator. Wrist rests can assist you in maintaining a neutral position when used properly during pauses. Float your arms above the keyboard and wrist rest when keying. Avoid planting your wrists on the table or wrist rest. This can result in bending the wrists either up and down or side to side.
- Take breaks. These breaks can be brief and should include stretches for optimal results. If possible, take a one or two-minute break every 15 to 20 minutes, or a five-minute break every hour. Every few hours, get up, move around, and do an alternative activity.