Our posture of sitting essentially plays very important part in our total health as well as in our efficiency to carry out daily work. During working with a computer if the sitting posture is not correct it can lead to back pain which can also lead to cumulative trauma disorder (CTD), knee or neck pain, tingling sensation of fingers and hand. As nowadays people are spending much time at computers, sitting in bad posture can influence their overall health.
The following are some tips on excellent ergonomics and maintaining posture while working at the Computer:
Sit upright and tall, hips should be pushed as far back as possible in the chair. The position on the chair should support your lower and upper back. Keep the shoulders relaxed by adjusting the armrests. Chair height should be such that feets must be flat on the floor.
Keyboard must be positioned in a manner that it should be close and in front of the body so that elbows in little open posture and hands and wrist are in straight position( tilt your keyboard according to your position). Wrist rests can be utilized to rest the palms of hands in between keystrokes as they also help to retain neutral positions. Mouse should be place as near as possible to the keyboard.
Position of the monitor is also important; it should be placed in a position so that your neck has a relaxed and neutral posture. Adjust the distance of vision for your convenience and be seated at about an arms length from the screen. All the accessories must in an easy reach.
Tension build up in muscles during work can be relieved by taking little breaks during work. Continuous sitting is very straining, some stretching exercises can be done in between and eye fatigue can be relived by refocussing eyes or holding them in the palm for a couple of seconds.