Healthy Computer Use Positions – A Checklist

For all of us that use computers or wok on computers for extended periods of time, need to be aware of the many health hazards that lurk and which we may well be unaware of.

Here is a check list of dos and don’ts for computer that could help you check potentially harmful practices:

Positioning of Equipment:

• Check to see if your chair is at the right height in relation to the desk or table that you use. Also see that the chair is at the right height from the floor. It should not be so high that your feet are not comfortably resting on the ground or so low that the hips are bent at an angle of much greater than 90 degrees.
• Check the height of the mouse and keyboard. It should be ideally at a height slightly lower than the level of your elbows and the hands and forearms should be able to form a straight line.
• Check the height of the monitor; it should be aligned at your eye level or slightly lower than that. The monitor should ideally be between 16 and 28 inches away from the eyes.

Positioning of the Body:

• Check that your body is in the correct position, and in a posture that is both comfortable and non-stressful. You should have sufficient lower back support, your legs and feet should be in a correct position as well. If possible, your feet should have a foot rest. For more information about using correct postures at the computer, check our earlier post.
• Check that your posture is correct so that it does not lead to lower back problems and other aches and pains as well as health issues associated with bad posture and should be in an upright, straight backed position without slouching forward or leaning too far back.
• Check that your phone is within easy reach and that you have a hands-free or speaker phone if you need to do a lot of talking on the phone when using the computer. When answering the phone, avoid placing the receiver between your shoulder and ear; this is highly stressful on the neck muscles.
• Check that you are not using the armrests of your chair to slouch. The height of the armrests should be such that you can rest your forearms and allow your shoulders to relax when using the keyboard. Also make sure that you don’t rest your arms and elbow too heavily, this could cause nerve problems.

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