Top 10 Tips for Computer Users

  1. Adjust backrest height and tilt of chair to provide good lumbar support (promotes good posture)
  2. Shoulders should be relaxed and elbows tucked in (promotes good posture)
  3. Forearms and wrists should be horizontal with the keyboard (enables good neutral keying position)
  4. Adjust seat depth so that there is no pressure on the backs of your thighs near the knees (reduces pressure on circulation and nerves at back of knees)
  5. Ensure your feet are flat on the floor and your thighs are horizontal, if this is not possible when your chair is adjusted you may need a footrest (allows good circulation)
  6. If reading off documents, use a document holder which should be placed between the keyboard and the screen in the same visual plane (reduces wear and tear of neck and eye muscles)
  7. The screen, document holder and keyboard should all be centred in front of you (this keeps your body in a neutral position)
  8. Your eyes should be level with the top of the screen and the screen should be located an arms length away (reduces neck and eye strain)
  9. Keep your mouse within easy reach and ensure it is big enough for your hand. (prevents overstretching or clawing of hand and fingers which occurs when your hand is too big for the mouse) When using the mouse use the whole arm and shoulder, not just the wrist (prevents wrist strain or twisting).
  10. Take regular breaks, for every 60 minutes continuous screen/keyboard work, have a 5 minute break (effective in relieving visual fatigue)