| Poor computer workstation ergonomics can be a | | | | desk or get a footrest. |
| cause of simple lower back pain and can lead to | | | | 4. Keep your head in a neutral position. |
| other problems too such as neck and shoulder | | | | The centre of your screen should be at about 15 |
| pain and forearm and hand problems. This article | | | | degrees below eye level. To achieve this you |
| suggests nine very simple tips that will instantly | | | | must have an adjustable monitor, both for tilt and |
| improve your posture whilst using a computer. | | | | for height. If you have to twist or turn to see |
| 1. Get a decent chair. | | | | your monitor this can be very bad news! |
| So many people manage with any old chair that | | | | 5. Try and keep your forearms at about a 90 |
| comes to hand; the chair should fit you and not all | | | | degree angle. |
| chairs fit everyone, so experiment with different | | | | Support them on the desk top or use a wrist |
| types of chair. The good news is that you don't | | | | rest. Your upper arms should be relaxed and |
| have to spend a fortune on a really expensive | | | | vertical if possible. In order to achieve this you |
| chair. A conventional chair will be perfectly alright | | | | need to be able to move the keyboard around |
| provided you make sure it has a good solid base, | | | | and the desk needs to be at the right height. |
| is height adjustable and that you can alter the | | | | 6. Don't work for long periods using a notebook |
| angle of the backrest. | | | | or laptop. |
| 2. Make sure your lower back is well supported. | | | | You need to have the monitor at the right height |
| This means that the natural inward curve of your | | | | at the same time as having your wrists |
| lower spine should be supported. If you get the | | | | supported. Unless you have a separate keyboard |
| posture of your lower back right then your head | | | | and mouse you can never achieve this. You will |
| and neck posture automatically improves too. | | | | never get good computer workstation |
| Don't think that you will remember to sit upright | | | | ergonomics using a portable machine unless you |
| all day, everybody sags when they stop | | | | invest in a separate keyboard and mouse. |
| concentrating and its tiring and hard work | | | | 7. Don't share! |
| remembering to sit up tall the whole time. To | | | | Often in offices people share chairs and computer |
| avoid sagging as the day goes on you can use a | | | | workstations. Sometimes you can't avoid this but |
| chair that has a decent support already built in or | | | | it is not good practice. Everyone is different and |
| use a lumbar roll. | | | | your workstation ergonomics should be set up for |
| Lumbar rolls are simply rolls of foam that sit at | | | | just you. If you have to share take time to |
| your belt line, between you and the chair back, | | | | readjust each time you use the computer again, it |
| and keep your lower back nicely upright. You can | | | | will be worth the effort. |
| purchase ready made ones or alternatively make | | | | 8. Take regular breaks. |
| your own with a small rolled up towel or cushion. | | | | Stop, get up and move around for a few minutes |
| It's a good idea to do this anyway as | | | | every hour. If you find it hard to remember to |
| experimenting with the width of your lumbar roll | | | | take a break set a small alarm clock to beep on |
| will give you a good idea of the right size for you.. | | | | the hour. |
| 3. Make sure your feet are on the floor or up on | | | | |
| a footrest. | | | | 9. Talk to your workplace occupational health |
| This is sometimes a bit tricky, if the desk is too | | | | team or an ergonomic assessor. |
| tall sometimes the chair height has to be | | | | Many companies will offer computer workplace |
| increased and then your feet are not on the floor. | | | | ergonomics assessment and give advice tailored |
| You should be able to comfortably get your | | | | to you. |
| knees under the desk and have your feet on the | | | | Finally, remember we are all different so tailor this |
| floor, if you can't do this you need to change the | | | | advice to suit you. |