5 Critical Ergonomic Tips for Frequent Computer Users

Technology has changed the world drastically over the last century. Years ago, typewriters, and eventually computers, were mainly used by desk clerks. Today, computers are used by everyone. Not only are computers used daily, but they are also used for lengthy periods of the day, both at work and at home. A common mistake people make is not taking care of their bodies while using computers. For example, many people spend long days sitting in chairs that offer little or no back support, resulting in aching muscles and, eventually, debilitating pain. Using ergonomic equipment is a simple solution to keep computer operators healthy and happy, and is much easier and less expensive than the medical treatment that may be required if problems aren’t solved early on. With a bit of research, computer users can find all the equipment they need to make a healthy ergonomic workstation. Every person who regularly uses a computer should try to incorporate the following ergonomic tips into their work style.

1. Design an Ergonomic Workstation

For optimal comfort and safety, choose a comfortable chair to sit in with a good backrest that provides lumbar support. Since each person is different, it’s a good idea to try out several chairs in person before deciding which style will work best. While some people prefer the comfort of extra cushioning, others may be better suited to a firm chair with added back support. Consider using an adjustable-height chair so it can be adjusted perfectly to match the user’s height.

Select a desk, table, or other working surface that is an appropriate height, and that offers adequate room so that all important supplies and equipment, such as the computer monitor, keyboard, pointing device, files, telephone, and other office supplies, are within easy reach. Ideally, the desk or work surface should be between 28 and 30 inches above the floor. If possible, select a desk with a keyboard tray to properly position the keyboard and mouse and keep them within easy. Place the keyboard and pointing device on the tray, and center the most frequently used section of the keyboard directly in front. This height and position allows the user to type at a comfortable level, rather than straining the shoulders to reach for the higher desk surface.

Carefully consider the placement of the desk in terms of sunlight and the computer monitor. While natural light and fresh air are nice additions to an office, sunlight can cause glare on a computer screen that causes the user to squint or sit in an awkward position. To avoid this, position the desk so the monitor does not have to be in the direct line of bright lights and windows. Alternatively, use an optical glass glare filter to prevent glare. Be sure to center the monitor in front of the user at arm’s length and position the top of the monitor just above eye level. The user should be able to view the screen without turning or tilting the head up or down.

Make sure that the computer itself is placed somewhere that has adequate fresh-air ventilation. Also, consider where the heating and cooling vents are in the room to ensure optimal comfort for the user. In addition, try to choose a quiet place for the workstation, and use low volume music, preferably light classical, to mask the hum of any fans or other sound sources. Noise can cause stress, and that tenses muscles which can increase injury risks.

Finally, customize the computer settings to meet personal preference and optimal visibility. The user can adjust the computer’s default screen font, contrast, mouse pointer size and speed, and the background color palette in order to maximize comfort and efficiency.

2. Posture

Even the most ergonomic of workstations will not be of much help if the user does not maintain good posture when working at the computer. Sit as far back in the chair as is comfortable, allowing your back to rest against the back of the chair for optimal back support. However, do not strain to sit perfectly straight. The optimal sitting position is, in fact, a reclined posture of 100 to 110 degrees, rather than the upright 90-degree posture that is often portrayed. In the recommended posture, the chair starts to work for the body and there are significant decreases in postural muscle activity and in disc pressure in the lumbar spine. While sitting erect puts strain on muscles, sustainable, reclined sitting allows the user, and his or her muscles, to relax. Keep the knees equal to or lower than the hips, with the feet supported on a footrest, rather than flat on the floor. Keeping the feet on a footrest or other type of support will reduce pressure on the lower back. Additionally, take care not to twist or bend the neck excessively.

3. Use a Desktop Computer

Laptops are great for short periods of computer work. However, a laptop is not recommended for long periods of time. This is because the user generally must look downward at the monitor, which is often too small, and reach up to the desk surface to type on the laptop’s built-in keyboard. This can strain the shoulders. If using a laptop as the main computer is unavoidable, consider purchasing a larger external monitor, an external keyboard that can be used on a keyboard tray, and an external mouse.

4. Develop Proper Typing Technique

Typing may seem like second nature to most computer users, but in fact, many people do it wrong. Incorrect typing technique can strain the shoulders, wrists, and fingers. While it may be challenging to develop a new habit, the effort will be well worth the results. In order to use proper typing technique, float the arms above the keyboard, rather than resting them on the desk. Using a keyboard tray will help with this. When using a wrist rest, use it only to support the palms when pausing, rather than during the entire typing process. Next, keep the wrists straight when keying, and keep the shoulders relaxed with the elbows close to the sides. As with the arms and wrists, avoid resting the elbows on the hard surface or edge of the table. Pads can be used to protect the elbows if necessary. The keyboard tilt can help the user attain the correct arm position. This could require a slight negative tilt (front of keyboard higher than back) when working in upright positions. Hit the keyboard keys with light force. The average user keys four times harder than necessary. Also, limit repetitive motions. Reduce keystrokes by using shortcuts, macros, and software programs, such as voice recognition. Decrease pointing device movement with scroll locks and keystroke combinations. Finally, place paper documents on a document holder positioned between the monitor and keyboard in order to help avoid neck strain.

5. Take Regular Breaks

While it might seem counterintuitive to think that taking breaks can actually improve work performance, this is certainly the case. Frequent breaks allow the user to refresh his or her body and mind in order to maintain physical comfort and mental clarity and focus. Breaks can be brief, and should include stretches for optimal results. Ideally, users should schedule a five-minute break every 30 minutes, and a 10- to 15-minute break every two hours. During breaks, get up, move around, and do an alternative activity. This could be a simple walk around the office or a few basic yoga stretches, or something a bit more vigorous like jumping jacks. Additionally, take eye breaks by intermittently focusing on distant objects before looking back at the screen.

Buying Ergonomic Computer Equipment on eBay

Once you’ve determined what equipment you need to create an ergonomic computer station, start searching for the basics. A large selection of ergonomic computer equipment is available from sellers all over the world on eBay. You can use the search bar at the top of eBay’s home page to search for items directly. For example, type in “ergonomic keyboard” in the search bar to display all the listings for an ergonomic keyboard.

To browse computer-related eBay listings by category, navigate to the Computers, Tablets & Networking category to look for ergonomic equipment, such as wrist rests. To find office furniture, start in the Business Shop, and select Office, and then Office Furniture.

Once you’ve decided to purchase ergonomic equipment on eBay, take the time to read each product description, as well as the seller’s feedback and comments from previous buyers. Some ergonomic equipment is heavy and large, so be sure to check shipping costs as well. If an item is expensive, ask the seller to insure it. Finally, remember to always leave feedback after you receive your items to share your experience with future buyers.

Conclusion

To perform and produce work on a computer successfully and accurately, it is important to have the proper ergonomic computer equipment. After all, computer users often spend hours on the computer. With so many different pieces of ergonomic equipment available, it can be hard to determine which products are needed to complete an ergonomic computer station. A computer user should start with the most important ergonomic equipment first, such as an adjustable chair with lumbar support. In no time, it’s simple to gather the necessary equipment to design a user-friendly workstation. Investing in ergonomic equipment can help protect the computer user, both physically and mentally. No matter what type of tools and equipment are needed for the computer station, buyers can find a large selection of new ergonomic computer equipment on eBay.