According to the American Academy of Orthopaedic Surgeons, people who spend most of their workday on the computer can perform between 50,000 and 200,000 keystrokes a day. If you're not using correct keyboard posture, you could end up developing muscle, nerve, ligament or tendon damage. If you have aches and pains at the ends of the day, especially in your shoulders and back, or if your fingers and hands feel numb or sore at the end of the day, you may be using your computer in a way that's harming your body.
Step 1
Adjust your work surface so that it is at about elbow level when you're sitting down. You may need to add a platform to raise your keyboard, or you may need to raise or lower your chair to achieve the right height.
Step 2
Lower your computer keyboard so that it's slightly below elbow-level and slanted slightly backward. You may need to install a keyboard shelf if your desk doesn't have one. This position lets your hands and wrists maintain a neutral position while you're typing.
Step 3
Place a small pillow against the back of your chair so that you're giving additional support to your lower back.
Step 4
Sit with your back pressed firmly against the back of your chair. Your thighs, hips and knees should form a fairly straight line when you're sitting correctly. If they're at significantly different levels, adjust your chair's height.
Step 5
Place your feet flat on the floor in front of you. If your feet don't rest comfortably on the floor, use a foot rest.
Step 6
Keep your elbows close to your body, your wrists straight and your arms perpendicular to the floor while you are typing.
Tips and Warnings
- You'll put less strain on your fingers and wrist if you practice typing gently rather than pounding the keys as you go. To prevent eye strain while you're working, take vision breaks to focus on a landscape or object in the distance.
- If you work at a computer with a desktop keyboard, take breaks every three to four hours to prevent muscle fatigue, recommends the Cornell University Ergonomics Web.
