Office Ergonomics for safe computing

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1. Adjust your chair

Push your hips as far back as they can go in the chair

Adjust the seat height so your feet are flat on the floor and your knees equal to or slightly lower than your hips

Adjust the back of the chair to a 100-110 degrees stretch out direction.

Ensure that your upper and lower backs are supported. Use inflatable cushions or small pillows if required.

2. Adjust Your Keyboard

Pull up close to your keyboard.

Position the keyboard directly in front of your body.

Adjust the keyboard height so that the shoulders are relaxed and keep your elbows in slightly open direction and hands and wrists straight.

Wrist rests can help maintain neutral postures and pad hard surfaces. Wrist rests are used to rest the palms between keystrokes. Avoid using excessively wide wrist rests that are higher than the space bar of your keyboard.

Place the pointer as close as possible to the keyboard.

3. Take frequent breaks

Take short 1-2 minutes breaks every 20-30 minutes.

Try to get away from your computer during lunch hours.

Rest your eyes by covering them with your palms for 10-15 seconds.

4. Adjust screen, document and telephone

Adjust the screen and source documents so that your neck is in relaxed and neutral position.

Center the screen directly in front of you, above your keyboard.

Position the top of the screen above seated eye level.

Sit arm’s length away from the screen to adjust the distance for your vision.

Reduce glare by careful positioning of the screen.

Keep your telephone within your reach.

Use headsets and speaker phone to eliminate cradling the headset.

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