THE WORK AREA should be large enough to accommodate you, allow a full range of motion for daily tasks, and have room for equipment/materials.

• Use a headset for lengthy or frequent telephone work.
• Place the items you use most frequently directly in front of you and organized to avoid excessive extending and reaching.
• Place the phone on the side of your non-dominant hand.
• Position you desk lamp so that it illuminates source documents without causing either glare on the computer screen or direct illumination to your eyes.
• Use “Dynamic sitting”, don’t stay in one static position for extended time periods.
• The angle of the backrest should ensure the trunk and legs should form an angle between 90 & 115 degrees.
• Adjust height of chair so feet rest flat on the floor. Feet, legs, thighs and hips should all be at 90 degrees.
• Hands and wrists should be kept in a straight wrist posture when typing and should not be resting on a pal rest, table, or lap while typing. Wrist and palm rests are designed to provide support during keying and breaks from it.
• Repetitious static work (working at the computer) is very fatiguing on your upper extremities as well as your eyes.
• Schedule breaks every 20 – 40 minutes in order for your body to rest and recover.
• Taking a short break (3 – 5 minutes) does not = stop working. Do other activities such as networking, making copies, filing etc. as breaks from typing.

MONITOR

• Make sure the surface of the viewing screen is clean.
• Adjust brightness and contrast to optimum eye comfort.
• Position the monitor directly in front of you to avoid extra neck twisting.
• Position the monitor at a comfortable viewing distance approximately 18 – 30 inches.
• Position monitors at right angles from windows and light fixtures to reduce glare. Close blinds as needed.

MOUSE, TRACKBALL, OR OTHER INPUT DEVICE

• Placing the mouse, trackball, or other input device too far away, too low, or too much on one side can cause shoulder, wrist, elbow and forearm discomfort.
• Do not bend your wrist upward – sit high enough so the desk is slightly below the elbows. This way the hand rests naturally on the mouse.
• Mousing demands a certain level of surface stability; if used on a keyboard try, the tray should not wobble or tip.
• Test different mouse models. Consider size, shape, comfort and special features that could make your job easier.

LIGHTING: Use the following recommendations to reduce eyestrain and eye fatigue:

• Close drapes/blinds to reduce glare.
• Adjust lighting to avoid glare on screen (light source should come at a 90 degree angle, with low watts).
• Avoid intense or uneven lighting in your field of vision.
• Place monitor at 90 degree angle to windows (where possible).
• Reduce overhead lighting (where possible).
• Use indirect or shielded lighting where possible.
• Walls should not be painted with a reflective finish.
• Use a glare screen or monitor shield to reduce glare from overhead lighting.

LAPTOP COMPUTERS: A laptop is still a computer so use a docking station, with proper ergonomics as above, for prolonged use. Laptop transport is important. Consider using wheels, getting rid of extra weight and using a padded shoulder strap.

If you are experiencing any pain or discomfort from working too long at your computer, I would highly recommend visiting your Chiropractor.

If you are in the Newmarket area and are looking for a great Chiropractor I would highly recommend Sheila Keber, Sheila can be reached at the Align Chiropractic Health Centre

at: 905-953-1008.