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7
Setting up your computer desk and chair
When you are setting up your computer desk and chair, make sure that the desk
is the appropriate height and the chair helps you maintain good posture.
■ Select a flat surface for your computer desk.
■ Adjust the height of the computer desk so your hands and arms are
positioned parallel to the floor when you use the keyboard and mouse. If
the desk is not adjustable or is too tall, consider using a keyboard drawer.
■ Use an adjustable chair that is comfortable, distributes your weight evenly,
and keeps your body relaxed.
■ Position your chair so the keyboard is at or slightly below the level of your
elbow. This position lets your shoulders relax while you type.
■ Adjust the chair height, adjust the forward tilt of the seat, or use a footrest
to distribute your weight evenly on the chair and relieve pressure on the
back of your thighs.
■ Adjust the back of the chair so it supports the lower curve of your spine.
You can use a pillow or cushion to provide extra back support.
Setting up your computer and computer accessories
■ Set up the monitor so the top is no higher than eye level, the monitor
controls are within reach, and the screen is tilted to be perpendicular to
your line of sight.
■ Place your keyboard and mouse at a comfortable distance. You should be
able to reach them without stretching.
■ Set paper holders at the same height and distance as the monitor.
Sitting at your computer
■ Avoid bending, arching, or angling your wrists. Make sure that they are in
a relaxed position when you type.
■ Do not slouch forward or lean far back. Sit with your back straight so your
knees, hips, and elbows form right angles when you work.
■ Take breaks to stand and stretch your legs.
■ Avoid twisting your torso or neck.
Avoiding discomfort and injury from repetitive strain
■ Vary your activities to avoid excessive repetition.
■ Take breaks to change your position, stretch your muscles, and relieve your
eyes.
■ Find ways to break up the work day, and schedule a variety of tasks.