Smart Ergonomic Tips

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The word ergonomics means designing your work area to provide the least amount of fatigue and discomfort due to repetitive positions, motions, or tasks. When sitting at the computer, those repetitive motions can consist of...

• The position of your wrists as you type or move the mouse.
• Strain on your back from sitting in the same position for a long time.
• Eye strain from looking at a computer monitor.
• Even frequent texting can cause strain in your fingers and wrists.

The following tips address reducing these kinds of strains:

• Position the monitor screen at or below your eye level. Take the monitor off its base or sit on phone books to reach the desired height.
• Use a back cushion, pillow, or rolled-up towel for back support the chair your using is too big.
• Place your feet on a box or footstool for comfort. Feet dangling over the chair’s edge can impede circulation.
• If many people in your home share the same computer workstation, check that it can be adjusted for each person’s use.
• Wrists should be held in a straight, neutral position while typing – not angled up or down.
• The mouse should be close to the keyboard so you don’t have to reach or hold your arm away from your body.
• Your knees should be positioned at a 90 to 120 degree angle.
• Make sure there is adequate lighting, yet does not cast a glare on the monitor screen.
• Limit your time at the computer and take periodic stretch breaks.
• Drink four glasses of water a day; your muscles need adequate hydration to work properly and avoid injury. Carbonated beverages, juices, and other sweet drinks don't count.

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Ribble, Mike. Raising A Digital Child: A Digital Citizenship Handbook For Parents. Eugene, Oregon, Usa: International Society for Technology in Education, 2009. Print.