Creating a safe workspace
In addition to keeping your computer healthy, it's important to think about
your own health
. Using a computer involves a lot of repetitive motions such as
typing
and using the
mouse
. Over time, these motions can begin to negatively impact your body, especially your
wrists
,
neck
, and
back
. Staring at a monitor for long periods of time can also cause
eye strain
. To minimize these risks, you should take a few moments to make sure your workspace is arranged in a comfortable and healthy way.
Watch the video below to learn more about arranging your workspace to avoid strain and injury.
Avoiding strain and injury
Computer ergonomics
is the science of equipment design and how specific equipment usage and placement can reduce a user's discomfort and increase productivity. Some equipment is designed with special attention to ergonomics, like
ergonomic keyboards
and
ergonomic chairs
.
Here are a few tips to help you avoid injury in your workspace.
-
Adjust your chair
:
Make sure your chair is adjusted to allow you to sit in a natural, comfortable position. Many office chairs are specially designed to
support the lower back
and promote good posture.
-
Keep the keyboard at a comfortable height
:
Try to place the keyboard in a position that allows you to keep your wrists straight and relaxed to avoid wrist strain. Many desks have a keyboard tray that can keep the keyboard at a better height. You can also buy an
ergonomic keyboard
that is designed to minimize wrist strain.
-
Keep the mouse close to the keyboard
:
If possible, place the mouse right next to the keyboard. If the mouse is
too far away
, it may be uncomfortable or awkward to reach for it.
-
Place the monitor at a comfortable distance
:
The ideal position for a monitor is
20 to 40 inches
away from your eyes. It should also be
at eye level
or
slightly lower
.
-
Avoid clutter
:
The computer area can quickly become
cluttered
with paper, computer accessories, and other items. By keeping this area as uncluttered as possible, you can improve your productivity and prevent strain and injury.
-
Take frequent breaks
:
It's important to take breaks while you're working at your computer. To avoid eye strain, you should
look away from the monitor
every once in a while. You can also
stand up and walk around
to avoid sitting in the same position for long periods of time. Programs such as
Workrave
can automatically remind you to take breaks.
For more information on setting up a computer workspace, visit the
Computer Workstations eTool
from the Occupational Safety & Health Administration (OSHA).