1. Aching for a Living
Ergonomics implies that your environment is appropriate for your body. Without an ergonomic workstation, you risk anything from minor discomfort to highly painful nerve and tendon strain. Sitting and using equipment properly prevents injury. An ergonomically faulty desk environment can cause carpal tunnel syndrome, a disorder in which the ligaments and bones at the base of the hand of the swell and compress the nerves. Bad sitting posture and reaching repetitively cause nerve damage in the upper and lower back and neck. Even eyesight or headaches worsen with inappropriate lighting and monitor placement. Treatment includes rest, splints, medication to reduce inflammation and even surgery.
2. Sitting Pretty
Adjust the height of your chair so that your work surface is level with your elbows. Your feet should sit on the floor with your upper leg parallel to the floor and your knees level with your hips. A footrest can help accomplish this if you're short. There should be only a hand's-length space between the chair and your lower back. Armrests should support the forearms without your having to lower or raise your shoulders. The best chairs have a sloping edge to the seat and a backrest that pushes you forward slightly. Ergonomic chairs offer more adjustments than regular office chairs.
3. Keyboard Kinetics
Make sure your arms, wrists and hands sit parallel to the floor when you type so that you don't have to reach. An ergonomic keyboard tray that slides from underneath the desk top is the best. A mouse tray is also effective. Your wrists should sit higher than the keyboard with your fingers flowing down from them to meet the keys. If you feel yourself hunching your shoulders or slouching down to type, something is misaligned.
4. Monitor Your Work
Your monitor position plays an important part in preventing pain in the neck and back. You should be able to touch the screen without leaning forward, and the top of the monitor screen should be level with your eyes when you're sitting up straight. It should be straight ahead so that you don't have to turn your head to the side at all. Monitor arms are the best kind of equipment for proper placement, but if you have to, gather some books or packages of printer paper to lift the monitor to the right position. Anti-glare screens and proper lighting can reduce eye strain and headaches.
5. Handy Dandy Tools
Besides a wrist rest for the keyboard, a wrist rest for the mouse also prevents tendonitis and carpal tunnel syndrome. If you still have trouble, consider using an ergonomic mouse that employs the thumb or has a joystick-type control. And use a document holder to keep from having to repeatedly look up and down from the monitor to your work.
