sit in front of the computer

salam......

With a correctly configured workstation you should be able to sit for hours without hurting your back, neck, arms, or wrists. Below are the recommendations, to help you to achieve correct ergonomics or body positioning.

Choosing a well-designed office chair is an essential step in achieving good computer ergonomics. A good chair will preserve and support the natural curves of your back. In the neck and low back the spine curves in, and in the middle back the spine curves out. To perform well the contour of the chair's back should match the curves of your back. This support keeps you from slouching when you sit.

A taller seat back is better than a shorter one. The lower portion of the seat back should support your lower back's inward curve, and the upper portion should support your middle back's outward curve.Sit all the way back in your chair so the seat back can do its job of supporting the curves of your spine.

A good chair must be well padded.

Your legs should be parallel to the ground; and those with short legs may need a footstool. A chair that reclines offers a good change of position that can help prevent fatigue. Reclining allows you to change positions and still receive the support of a well-contoured seat back.

Once you have a properly supporting chair, you can turn your attention to the desktop.

You keep your head from looking up and down by keeping your head and eyes level. This is accomplished by raising the computer monitor so that your eyes hit the screen three quarters of the way up. A level head keeps your neck muscles from having to constantly contract to hold your head in a poor position.

You keep your head from looking left and right by placing the monitor directly in back of the keyboard. This avoids the common practice of placing the monitor off to the side. This side positioning causes your neck to stay constantly turned leading to stressed muscles in your neck and shoulders.

Next, the keyboard must be low - almost in your lap. This allows your shoulders to stay close to your side and remain relaxed. Placing the keyboard too high forces you to constantly contract the muscles of your shoulders so your forearms can reach the keyboard. If your chair has "arms" you can position the keyboard a little higher so long as the chair's arms support your forearms. But if your chair does not have arms, position the keyboard close to your lap so your forearms can be positioned down by your side.

Your wrist should be relaxed and straight or slightly flexed (curved down). The mouse should be right next to the keyboard. And finally, be sure to take regular breaks.

Laptops are an ergonomic nightmare because the keyboard is right next to the monitor. But the solution is simple: purchase an extra keyboard to "separate" the monitor from the keyboard and position each as described above.

One last thought. These chair suggestions are useful for any seating situation. If you have back pain, sit in a comfortable office chair at home. Don't sit in hard kitchen chairs or slouch on a couch.

aRiouss........