How-To Optimize Comfort in a Computer Office Environment.

Ergonomics for Computer Use.

What is "ergonomics"?  wikipedia defines ergonomics as the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data, and methods to design in order to optimize human well-being and overall system performance.  In plain English, it is the science of fitting the job to the worker. Let's take that down a step further. 

You work for a company where 90% of your job is at a desk, using a computer, or you spend enormous amounts of time on "MySpace".  How you feel at the end of the day or after a marathon session of web surfing is directly related to the elements of your job. Or activity.

 Even OSHA (Occupational Safety and Health Administration) gets involved.  How you physically set up your computer area or workstation is as important as how your computer is configured to do your task efficiently. Proper set up will enable you to more fully enjoy your chosen activity without negative long-term effects on your body.

Here are a few pointers that we suggest:

• Keep your hands, wrists and forearms as parallel  to the floor as possible while typing. There are several ways to do this. To reduce long term strain, use a specially designed wrist support that can attach to your keyboard. It may be awkward at first getting used to this, but it is well worth the effort.

• Keep your head as level as possible. If your head is always bent forward or if you are constantly looking up, you will most likely feel strain in your neck and shoulders. Raise or lower your monitor if needed. Keep at least 18 inches between your monitor and your eyes at all times.

• Shoulders relaxed, upper arms not held in any position but rather relaxed and loose.

• Elbows kept in close to the body, but don't lock them to your sides. Drop your arms to your sides every now and then to encourage circulation. Circulation is good.

• Your lower back should be fully supported when sitting.  You might need a chair with lumbar support or a firm pad placed between the seat and above your kidneys

• Thighs and hips always supported and closely parallel to the floor. The seat of your chair should be padded appropriately with a firm, supportive pad.

• Knees are kept the same height as hips with the feet slightly forward.  There should be an area where you can raise one foot at a time and rest it.

• Take periodic breaks and stretch by standing up and moving every now and then. Also remember to take 5 second breaks away from your monitor to give your eyes a rest.

Considerations and Suggestions for setting up your work area:

If you need to write and review documents, or just want to read the newspaper while your painfully slow dial-up connection loads a webpage, pick a desk that has enough surface area to accommodate these activities.  You may want to purchase a "keyboard drawer" that mounts easily and slides in and under your desk- out of your way.  The deluxe keyboard drawer models feature handy little attachments such as an ergonomic wrist pad and a place for your mouse.  If you really want High-tech and the ultimate in James Bond coolness, check out this site: www.lcdarms.com.  This online vendor has a variety of neat stuff to maximize your workspace.

If you already own something like a 21" CRT monitor that uses plenty of desk space, consider purchasing an anti-glare filter that reduces glare from external light sources. One size fits most and they are easy to install. If you have the space on your desk, get two monitors for your multi-tasking duties.  At our prices, you can't go wrong.

For our popular LCD monitors privacy filters are available from a number of sources.  These protect your most private blogging sessions from anyone who is not directly behind you, breathing down your neck.  If you have a need to set up your own homeland security command center in the privacy of your living room, buy 2 or 3 LCD monitors.  Check out our How-To Center to learn how to set up a multiple monitor system.

Your computer should be set up in an area where you can easily access the CD/DVD drives. It's not good to have to crawl around on all fours under your desk to burn a CD.  Likewise your USB or IEEE ports should be within arm's reach.  Desktop models can be placed on top of the desk.  Towers can reside next to or even under the desk. Make sure that you place the computer in an area where it won't collect all the cat hair in the house.  If you have to place it under or to the side of your desk, consider raising it off the floor a few inches.  Not only will raising the computer keep the Tower cleaner, but will bring it closer to you and create a more ergonomically friendly environment. There are many computer desks designed with this in mind and many of them are easy to assemble, tools included.

A chair can be any object that supports your body. But you may not want to recycle that old barstool in the garage.  Keeping ergonomics in mind, find one that not only supports your legs and arms, but is adjustable to give your lower lumbar region some support.  Desk chairs that have 5 wheels are the safest since you won't tip over easily when you lean back.  If your work area is carpeted, consider a plastic chair mat.  Get a chair that has height adjustments just in case your grandchildren want to use your computer. It's easier than using a booster seat or sitting the kid on a stack on phone books.  The last and possibly a very important consideration- do you want cloth, vinyl or leather?  Cheese puffs and coffee will stain a cloth seat, you can wipe leather clean.  A word of caution- resist using Armor All. The reason is obvious.

This has been public service announcement containing information compiled from a number of resources.