Introduction   Cheap tips for safe   computing Workspace Setup   Chairs and footrests   Monitor   Keyboard and mouse   Desktop layout   Lighting   Noise Preventative Measures   Caring for your eyes   Back problems   Adjusting your posture   Stretching at your desk   Reducing stress   Organizing your work   Ergonomic devices Health Concerns   Carpal tunnel syndrome   Repetitive strain injury   Eye strain Summary Checklist  Helpful Links

Posture Most of us don't pay much attention to our seated posture, but it can have a major influence on our comfort. Here are some guidelines to consider: Pay attention to the "three natural curves": neck, lower back, and upper back. They should always be aligned.  If you use an ergonomic chair, find its instruction book and adjust the chair.  Learn how the controls work.  Adjust your chair height so that your arms are at desk level and your weight is shifted forward off your spine. If your chair doesn't adjust, consider getting a replacement, or try using pillows or books to raise the height.  Use a lumbar support (a lumbar roll or a rolled up towel) to relieve strain in your lumbar curve.  Place it in the small of your back. Keep your feet flat on the floor to help maintain good sitting posture and aid circulation in your legs.  Keep your shoulders relaxed and elbows close to the body. Allow ample clearance for moving your knees and legs under the keyboard support. Don't stick your neck out - literally.  Your head weighs about 15 pounds.  Keep it balanced over your neck and spare your neck and shoulders.  Face your monitor and keyboard head-on.  Make sure you're centered over the part of the keyboard you use the most. Don't sit centered over the number pad if you never use it. Change your position throughout the day to keep your muscles from tensing. Be sure your spine stays aligned. Don't talk for long periods of time with the phone on your shoulder; it creates stess on your neck.  Consider using a headset or a speaker phone.  Women - consider using a backpack or fanny pack instead of a purse.  Also, try sitting with your knees a foot or two apart. While your mother wouldn't like it, this position forces you into a better posture! Men - don't sit on your billfold.  Hip replacements aren't fun.  Put your billfold in your sock or a front pocket so you don't leave it behind.  Also, consider a fanny pack worn in front.