In Part 1 of Learn to Type Ergonomically we looked at how to best avoid discomfort while sitting at our workstation. Things like how to avoid neck and shoulder pain, lower back discomfort, knee and ankle pain and sore wrists.
Part 2 concentrates more on the workstation hardware. Things like the computer, chair, keyboard, telephone, documents and mouse.
I also invite you to learn to type correctly using Keyboard Genius. It’s so simple and easy even adults understand it!
Your Office Chair
- Ideally your hips should be slightly higher than your knees
- Your feet should be firmly on the floor – or other hard surface (use a foot stool if necessary)
- Elbows should be slightly above your desk
- The seat tilt should be angled back 5-10 degrees from the vertical
- And sit up tall – don’t slouch or lean forward
- It should be close and centered
- When typing, wrists should not be resting on the table – I don’t recommend wrist rests
- Fingers should be slightly curved – not flat or all crunched up
- It should be an arm’s length away and centered
- Try and keep eye level between the top and centre of the screen
- If possible, use a reading stand for documents to avoid looking down at your desk top
- Your mouse should operate freely and smoothly, so keep it clean
- A mouse mat may assist mouse movement
- If you’re a Mac user, I highly recommend a track pad – it just stays in one place
- Mouse/track pad should be fairly close
- Keep it close by
- Good idea to have it on the opposite side to the mouse
- Don’t balance your phone/mobile on your shoulder or under your chin
- Use a phone holder or hands free when speaking on the phone
Learn to Type
Once you learn to type correctly, you will be looking at the monitor while you type and not at your keyboard – which is much better for posture. You might also spend less time at your workstation. Buy Keyboard now and learn to type.
Thanks for reading and I look forward to your comments.
I am following your blog with interest as I do have a problem with my neck and shoulder and sometimes forearm and hand, all connected to using the computer. As several other people at work also have problems we have a designated get up and stretch time. Thinking of getting a computer with a touch screen.
Jenny Locke recently posted..Composting Grass
Sitting at a computer for any length of time sure puts strain on the body. I found usually my neck is affected by the evening time so its good to hear about tips/hints that can help with how to sit, what to use at the computer desk and how to have the work station set up for a safer typing experience.
Lisa Wood recently posted..Free Book Summaries Motivational Books
I always find it difficult to keep both my feet on the ground when at the computer. I know it’s bad posture, but it’s just habit. It’s therefore a good idea to get into good habits when you learn to type, it no doubt improves your efficiency and your health.
David Moloney recently posted..Rework 37Signals Book Review
Years of bad slouching habits has made it hard for me to sit ergonomically. It actually takes quite some effort break the habits.
RSI recently posted..Dual Mousing- Using Two Mouses Can Help Your Carpal Tunnel
You’re not wrong there – old habits die hard! If you do decide to try and break a few old habits, one at a time and bit by bit is probably best.
Thanks for commenting 🙂
Hi! It’s really nice of you to post these often taken for granted tips. Long hours in front of the computer (of any type) can really give us some physical strain. It makes me think how awful it is for employees working on not ergonomics-friendly work stations the whole day. I hope employers will seriously consider ergonomics-friendly work stations to ultimately improve workers’ productivity and morale.
Gina of SpurPress
You’re right about long hours sitting at our computers being a real physical strain.
I think more companies are starting to look at ergonomically friendly stations and educating their employees.
Thanks for dropping by.