| We live in a computer age. More people spend | | | | your body, or nose. You should not have to tilt, |
| most of their time behind a computer screen than | | | | twist, or turn your head to any side to see the |
| ever before. And with all of that computer-time | | | | screen. |
| comes neck pain, back pain, and other stiff and | | | | The next important part of ergonomics is the |
| achy joints. | | | | positioning of the keyboard. With fingers resting |
| Most pain and stiffness from sitting too long in | | | | on the home keys (F and J), the gap between |
| front of a computer screen is due to improper | | | | your thumbs should be in line with the center of |
| ergonomics, or positioning of the body. A screen | | | | the monitor and your nose. Your elbows should |
| that is too low causes a person to tilt their head | | | | be at your side, in line with your shoulders. As for |
| forward for the entire time they are using the | | | | the height of the keyboard, a line from your |
| computer. An average human head weighs | | | | wrists to your elbow should be parallel to the |
| between 15 and 20 pounds (more than a bowling | | | | floor. |
| ball!), and when the head is shifted forward, | | | | Lastly, ensure that your chair is set to the proper |
| instead of vertical to the spine, all the muscles in | | | | height. A line from your hips to your knees should |
| the back of the neck and upper back have to | | | | also run parallel to the floor, and your feet should |
| work all day to hold it up. That causes muscle | | | | be flat on the floor. |
| fatigue and knots, which causes pain in the back | | | | Obviously, unless you have a very flexible |
| of the neck and shoulders. | | | | workstation and adjustable chair, it may be |
| To properly align your body with a computer | | | | difficult to achieve this perfect ergonomic setup. |
| workstation, start by ensuring that the monitor is | | | | However, to the degree you can change your |
| in the correct position. The top of the screen | | | | workstation, you will lessen the aches and pains |
| should be horizontally in line with your eyes. You | | | | that your muscles feel after sitting at your |
| should not have to look down to see the top | | | | computer all day. The core principle is to provide |
| edge of the screen. The monitor should be | | | | good stability and balance to your frame. Sitting in |
| positioned far enough away that by stretching | | | | a position where you need to lean or twist for |
| your arm forward, your fingertips barely touch | | | | prolonged periods is a sure way to cause yourself |
| the screen. Additionally, the horizontal center of | | | | stiffness and muscle pain. |
| the monitor should be aligned with the center of | | | | |