Home Based Business - 12 Ergonomic Tips For Your Computer Workstation

When working from your home office you mayare accessible to the hands in a neutral posture. In
have a tendency not to take as many breaks asthis position the arms, shoulders, neck and back
if you were in a traditional office. You may findcan relax, especially during brief rest pauses. Also,
yourself working for hours before getting upin this slightly reclined sitting position the low back
from your chair, as the interruptions are normallyrests against the lumbar support of the chair, the
fewer to distract you. Because of this it is criticalelbow angle is opened to promote circulation to
that you take care of yourself - and arm yourselfthe lower arm and hand, the abdominal angle, and
with the basic ergonomics to prevent or at leastthe popliteal angle (behind the knees) are opened
minimize any physical strain due to computerto promote blood circulation. The feet rest firmly
work.upon the floor.
Here are 12 tips for setting up an ergonomicProblem postures:
computer workstation:Desk top keyboard - Typing at a keyboard on a
1. Use a good chair with a dynamic chair back anddesk is a common work posture for many
seat pan. Sit back and use it instead of leaningcomputer users. In this position it is difficult to
forwardmaintain the wrist is in a neutral posture, because
2. Position the top of monitor casing 2-3" (5-8 cm)the forearms sag as they tire and this puts the
above eye levelwrists into greater wrist extension. Also, most
3. Use a no glare screen, and an optical glassusers have to work with their elbows flexed,
anti-glare filter where neededwhich can compress the median and ulnar nerves
4. Sit at arms length from the monitorat the elbow and restrict blood flow to the hands.
5. Place your feet on floor or stable footrestWorking with the forearms sloping up increase
6. Use a document holder, preferably in-line withmuscle loads in the upper arms, shoulders, and
the computer screenneck. Working in this position for more than 3-4
7. Keep wrists flat and straight in relation tohours invariably leads to muscle fatigue.
forearms to use keyboard/mouse/input deviceConventional keyboard tray - Typing at a
8. Your arms and elbows should be relaxed andkeyboard on a conventional articulating keyboard
close to bodytray can increase postural problems for users.
9. Center your monitor and keyboard in front ofWorking with the keyboard more steeply angled
you so you are not turning to use themon the tray is a common work posture for many
10. Use a negative tilt keyboard tray with ancomputer users. In this position it is also difficult to
upper mouse platform or downward tiltablemaintain the wrist is in a neutral posture, because
platform adjacent to the keyboard for best wristthe forearms sag as they tire and this puts the
anglewrists into greater wrist extension. Studies have
11. Use a stable work surface and stable (nofailed to show that conventional keyboard trays
bounce) keyboard traysubstantially improve wrist posture.
12. Take frequent short breaks (microbreaks)Of course there are other ergonomic factors as
Ideal typing posture: Negative slope keyboardwell such as proper lighting, ventilation, mouse use,
supportfurniture heights and styles, plus phone equipment
In the ideal typing posture both static andto name a few. Be sure to research what will be
dynamic muscle loads are minimized. This posturebest for your specific situation and budget. Take
is achieved when the keyboard is below seatedcare of your body now and it will take care of
elbow height and the keyboard base is gentlyyou in the future.
sloped away from the user so that the key tops