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Are you sitting comfortably?

In an online survey of 1500 UK office workers, conducted in February 2007*, 77% of workers were found to be suffering from eye fatigue, 71% from backaches and 67% from headaches. This poor 'desk health' was found to be largely attributed to a lack of awareness of best desktop practices. Of those surveyed only 15% had tried to investigate best desktop policy or sought ergonominc advice. As the number of hours spent working at our PC's increases, so too does our risk of conditions such as Carpal Tunnel syndrome, Repetitive Strain Injury and musculo-skeletal disorders. The following posture tips will ensure that you are more comfortable and productive while using your PC.

The figure in this diagram demonstrates a good working posture:

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  • Your bottom should be at the back of your seat, in contact with the back support

  • The height of your seat should be adjusted so you can sit with your feet flat on the floor, slightly in front of your knees and not tucked under your chair

  • If you rest your hands on your keyboard, your forearms should be horizontal

  • You should avoid sitting rigidly in this posture. Regular movement, even fidgeting, is very important to avoid developing musculo-skeletal problems

  • Avoid slumping, slouching and leaning at your desk, all of which will put unneccesary pressure on the vertebrae in your back

  • Make sure your computer screen is set up so that you can sit directly in front of it. Working with your screen off to the side causes you to twist you neck and torso

  • The height of your screen should be adjusted so that when sitting correctly the top of the screen is slightly below eye level

  • Screens should be positioned at approximately arms length when sitting correctly. Any closer and eyes may become tired through focusing too closely, and any farther away may cause problems reading the screen and encourage you to lean forwards

  • You should try to type with your wrists and forearms horizontal and your hands hovering above the keyboard

  • Your keyboard should be placed so that you have just sufficient room between it and the edge of your desk to rest your hands when not typing

  • Do not type with your wrists bent back or resting on the desk as these postures can increase your chances of developing RSI conditions
  • Use your mouse in a similar way to your keyboard, with your wrist and forearm horizontal. Avoid having the mouse too far away from your body as this causes tension in your arm and shoulder which can also lead to RSI conditions
By making the smallest adjustments to your desk environment and adopting a better sitting position, you will make a considerable improvement to your level of comfort and the long-term implications for your physical health.
 
* Viewsonic Survey conducted by Tickbox.net