Using a computer can be very taxing on the body. Below is some information about how to set up your computer area with little or no cost.
Set up
- Monitor at eye level
- If you have a laptop just get an external keyboard and prop your laptop up on books
- Eyes are 45-70cms away from the monitor
- Light is behind you when looking at the monitor
- Keep your back to windows
- lower arms and elbows resting on the desk
- push your keyboard and monitor to the back of the desk to give your arms room to rest
I have been standing behind my desk since early 2013. Changing this has improved my health especially my back
- all the above ‘Set up’ points still apply
- raise your desk with bricks
- use a rubber mat or carpet under your feet
- move your feet around regularly
If you sit at a chair
- lower back supported by the chair
- use pillows and ockie straps if needed
- thighs horizontal on your chair and feet are flat on the ground
- lift desk or put books under your feet
- easy to use mouse that supports your palm comfortably
Here are some extra tips that will reduce the impact of computer use on your body
- breathe through nose slowly into belly
- shoulders relaxed, chin back and back straight
- blink often and look into the distance to exercise your eyes
- move away from the computer for 5 mins every 40 mins – set up alert to breath, stretch and move about
- after a day of computer use do stretches for neck, back and hips