For last few weeks I have been going through severe back pain and its creating lot of problems in my work and personal life-style. So I was going to through some tips about the sitting posture while working. Here are few tips I found and I will also share my personal experience...
Tips for an Ergonomic Computer Workstation:
- Use a good chair with a dynamic chair back and sit back in this
- Top of monitor casing 2-3" (5-8 cm) above eye level
- No glare on screen, use an optical glass anti-glare filter where needed
- Sit at arms length from monitor
- Feet on floor or stable footrest
- Use a document holder, preferably in-line with the computer screen
- Wrists flat and straight in relation to forearms to use keyboard/mouse/input device
- Arms and elbows relaxed close to body
- Center monitor and keyboard in front of you
- Use a negative tilt keyboard tray with an upper mouse platform or downward tiltable platform adjacent to keyboard
- Use a stable work surface and stable (no bounce) keyboard tray
- Take frequent short breaks (microbreaks)
Apart from above I also want to share following things:
- While working don't sit for a very long time. Take breaks after every 15-20 minutes.
- Walk around your workspace for some time but make sure you are not disturbing others.
- Make a routine of doing some body excercises daily.
- Good rest is also important.
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