Are You Comfortable at Your Workstation?
You may not know it, but working at your computer or video display terminal (VDT) can take a toll on your body. Sore muscles, headaches, eyestrain, tension, and fatigue can sometimes come with the territory. That's the bad news. The good news is you can do something about it. In the meantime ask yourself, "Am I really comfortable?"

Ergonomics: The Key to Comfort and Safety
Ergonomics is the science of arranging and adjusting your work environment to fit you and your body. These six easy steps to good ergonomics can help you assess your workstation and make simple adjustments that can improve your comfort and safety on the job.

    Test Your E.Q.
    Your ergonomics quotient - how comfortable you are at your workstations - lets you know if you need to make changes.
    Adjust Your Chair
    Because you spend most of your day sitting, your chair affects your comfort more than anything else in your work environment.
    Reorganize Your Work Area
    A well-organized and properly adjusted workstation can improve your efficiency and help prevent muscle strain.
    Check the Lighting
    Adjusting your lighting to reduce glare may help you avoid headaches and eyestrain.
    Make Lifestyle Changes
    Simple lifestyle changes, such as regular exercise and enough sleep, will go a long way toward helping you feel better and work more comfortably.

Keyboarding Tips

  • Rest your hands frequently, especially when any tingling, numbness, pain, cramping, etc. occurs.
  • Try and control your mouse with the lightest possible grip.
  • Rest your palms, not your wrist, on a wrist-rest or the desktop.
  • When using a keyboard/mouse, your hands should be even or slightly lower than your elbows. An adjustable keyboard tray mounted under the desktop may be necessary.
  • Keep your hands in-line with your forearms as much as possible, not bent in/out or up/down at the wrist.
  • Rest your elbows on your chair's armrests and adjust them so the weight of your arms is supported by the armrests, not supported by your shoulders.
  • Use a foot rest if your feet aren't flat on the floor.
  • The top of your monitor should be about eye level so you aren't bending your neck up or too far down.
  • Sit upright so your head is above your shoulders. Don't slouch forward.
  • Take frequent breaks and do stretching exercises to replenish blood flow that is restricted by continuous muscle use, especially involving your hands.
  • Alter your posture from time to time but keep within the guidelines of correct sitting most of the time.
  • Sit so the natural hollow stays in your lower back. A good adjustable chair should allow this.
  • Position your monitor and keyboard in front of you, not to the side.
  • Use larger barreled pens (1/2"+ diameter) to make them easier to grasp.
  • Don't wear wrist splints for extended periods during the day. Some muscles may atrophy.
  • Don't type with long fingernails.
  • Cut back or discontinue the use of tobacco products.

Achieving A Light Keyboard Touch

  • Start by barely touching the keys so that nothing appears on the screen.
  • Gradually press harder until letters begin to appear occasionally.
  • Gradually press harder until letters begin to appear occasionally.
  • Continue to gradually press harder until each stroke produces a letter. Try to maintain this level of keystroking force as you work.
  • Listen to yourself periodically. If your fingers aren't gliding softly over the keys, lighten up!

Click on the topics you need to add to the comfort of your workstation. Test your E.Q., reorganize your work area, check the lighting, or make lifestyle changes. Also, keyboarding tips, getting a good night’s sleep, and lowering your cholesterol.