Dr.’s Notes Script

Tips for Computer Users (From UCLA Ergonomics)

Here are three tips on how to set up your workstation to reduce your neck, upper back and low back tension.

Center the monitor in front of you at arm's length distance and position the top of the monitor 2” to 3” above seated eye level. You should be able to view the screen without turning or tilting your head up or down. It might not sound like a big deal, but when you spend hours followed by days at your desk, it really adds up.

Tip number 2 seems only too obvious, but it isn’t. Make sure you can actually see your monitor. If it’s too far away, it’ll force you to lean forward. This not only causes you to slouch more, it also fatigues your low back because you’ll end up sitting forward on your chair to see.

The last tip is a two parter and it’s all about your chair. Make sure your chair can actually move close enough to your desk so you can comfortably lean back against your chair when reading from your monitor. Try to make sure your chair is stable and doesn’t recline too easily. If it does tip backwards too far when you are sitting normally, then you’ll tend to lean forward to adjust your viewing distance. This will only fatigue you more.

These tips take a tremendous amount of stress off of your neck, shoulders and low back.

Repetitive and prolonged use of a computer keyboard and/or mouse can lead to muscle aches and discomfort. Posture and positioning are important. Try to incorporate the following tips into your work style to avoid problems.

Maintain good posture when working. Sit all the way back in the chair against the backrest. Keep your knees equal to, or lower, than your hips with your feet supported.

Keep your elbows in a slightly open angle (100° to 110°) with your wrists in a straight position. The keyboard tilt can help you attain the correct arm position. A negative tilt (front of keyboard higher than back) helps when working in upright sitting positions. If you recline, a positive tilt (front of the keyboard lower than the back) might be necessary.

Avoid overreaching. Keep the mouse and keyboard within close reach. Center the most frequently used section of the keyboard directly in front of you.

Place source documents on a document folder positioned between your monitor and keyboard. If there is not enough space, place documents on an elevated surface close to your screen.

Use good typing technique. Float your arms above the keyboard and keep your wrist straight when keying. If you use a wrist rest, use it to support your palms when pausing, not while keying.

Keep your wrists straight and hands relaxed when using your pointer. Don't hold the pointer with a tight grip or extend fingers above the activation buttons. Avoid moving the pointer with your thumb or wrist. Movement should originate at your shoulder and elbow.

Work at a reasonable pace and take frequent stretch breaks. Take 1 or 2 minute breaks every 20-30 minutes, and 5 minute breaks every hour. Every few hours, try to get up and move around.

Use of non-prescribed medications, or wrist splints, can often be more harmful than helpful. If you begin to develop symptoms, seek help. Early intervention can prevent future problems.