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Tip of the Day

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www.ProHealth.com • December 20, 2002


Tips for sitting at your computer

* Lean back slightly in your chair, making sure your lower back is against the backrest. If necessary, use a lumbar support and/or seat wedge for lower back support. Ask for a chair with a seat and backrest that can be adjusted up or down and to different angles.

* Move closer to the keyboard. There should be a three- to six-inch space between your lap and the keyboard tray or desk. Your feet should be flat on the floor, with your knees at a 90-110-degree angle. If chair height is a problem, try resting your feet on a wedge-shaped object, such as a binder notebook.

* Position your fingers so that they touch the middle row of your keyboard. Your wrists should be straight, yet loose, and your forearms should be parallel to the floor. If they aren't, use a padded wrist rest and adjust your chair height.

* The top of your monitor should be even with or below eye level, and the distance between your eyes and the screen should be 18-30 inches. If necessary, raise your monitor by placing a book under it.

* Make sure that there is no glare on your screen. Check the brightness and contrast adjustments on your monitor.

(Source: University of Washington, Orthopedics and Sports Medicine)



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