Computer Ergonomics
If you work on a computer as much as I do, which means approximately 40+ hours a week, you really need to be practicing good computer ergonomics. How many times have you thought your wrists were just about to melt off? Or your shoulders and neck are so sore; you’re starting to look like the Hunchback of Notre Dame?
If so it may be time to put in place a computer ergonomic plan. Ergonomics is the fit between the people, the tools they use, and the physical setting where they work. A favourite definition of mine is… it’s about fitting the work to the user instead of forcing the user to fit the work.
There are few items you can put in place to prevent or at the very least ease the strain of working on a computer for hours at a time. How many of these ergonomic tips are you currently practicing?
- Use indirect lighting so there is no glare on the screen and insure your computer screen is turned away from any windows to reduce glare.
- Keep the top edge of your monitor at eye level or below so that you are able to look down slightly as you read copy from your monitor. Your monitor should be 20-30 inches away from your eyes.
- Use a pneumatically operated ergonomic chairs that are fully adjustable for seat height and tilt, back height and tilt, and arms that continuously height adjustable.
- Your wrists should never be higher than your elbows and they should be straight, not flexed upward or bent downward. If you cannot achieve this, your desk may be too high or your chair seat is too low. Adjust the height of your chair.
- Your feet should touch the floor.
- Keep your mouse close to the keyboard so you do not have to reach far to use it.
- Rest your eyes periodically, every 20 minutes or so.
Check off the ones you are currently doing and put a plan in place to work on the others. Trust me, you’re sore wrists and back will thank you!
Michelle Jamison is owner and operator of MJVA (www.mjva.ca). While managing her company, Michelle is also an instructor for Red Deer College’s Virtual Assistant Certificate Program, where she teaches, Marketing, Starting a VA Business and Office Management.
