Use Proper Posture While Typing
While slouching at your computer may lead to a crick in your neck by day's end, you may be surprised to discover that over time postural deficits can lead to more serious work-related musculoskeletal disorders (WRMDs) such as carpel tunnel, disc herniation and tendinitis. According to the Occupational Health and Safety Association, at least one third of injuries each year among American workers are WRMDs caused by the lack of attention to ergonomics. If you are tied to your computer during the workday, make sure you take steps to use proper typing posture in order to avoid chronic neck, back and arm strain.
Instructions
1. Use a supportive, adjustable desk chair. Adjust chair height so your legs form a 90-degree (or greater) angle at the knee and your feet are placed firmly on the floor in front of you. Your chair should provide you with proper lumbar support, as well. If you've been using an old folding chair from the garage, you need to go shopping.
2. Place a sturdy footrest under your feet if they fail to touch the floor after you've adjusted your chair.
3. Remember that proper typing posture reduces workload on your wrists, forearms and shoulders. To achieve this, place your keyboard slightly below your elbows, allowing the top of the keyboard to slope slightly away from you so your wrists are in a neutral position when your fingers are placed on the keys. If you don't have a keyboard with adjustable legs that allow you to create this negative slope, buy an ergonomic, gel wrist rest when you visit ErgoAid.com (see Resources below). The rest allows you to assume a neutral wrist position and reduces nerve pain and pressure on the carpel tunnel.
4. Avoid neck fatigue and headaches by adjusting the top of your monitor to eye level or slightly below, and approximately one arm length from your body. When positioned correctly, you should be looking slightly downward to view the screen center.
5. Relax your shoulders, maintaining a neutral spine, with shoulders positioned directly over the hips as you prepare to type. Make sure that your arms, hands and fingers are relaxed. Type with your hands hovering above the keyboard, resting your wrists only when you stop typing. This position prevents nerve compression and decreased blood flow to the wrist, hands and fingers.
6. Avoid tightly gripping the mouse, as this causes muscle strain and hand cramping. Relax your hand over the mouse, instead. If you find that you cannot comfortably use an external mouse, try a trackball or a touch pad, instead.
7. Use a document holder to position paperwork next to your monitor if you're referring to it frequently. This enables you to look directly at the document without tucking your chin and looking down at the desk, sparing you neck and eye strain. ErgoWorks.com sells several different types of document holders, from monitor-mounted types to free-standing easel designs (see Resources below).
8. Take regular breaks, reminding yourself to get up and move around for a minute or two after 20 to 30 minutes of typing. Maintaining proper posture while stretching periodically decreases muscle tightness and fatigue and allows you to remain more comfortable between breaks.
Tags: your wrists, carpel tunnel, from your, hands fingers, Posture While, Posture While Typing, Proper Posture