1) Keep the top of the monitor level with the top of your head
Your computer screen should be 28-35″ from your eyes. The middle row of screen characters should be 30-60º below your level horizontal visual line. Take a piece of paper with typing on it, have someone move it in front of you and measure the most comfortable viewing distance. Set your monitor height and distance according to comfort of the entire visual system, breathing apparatus and appropriate postural support.
2) Ensure the desk is at waist height
Consider the height of your typing surface. It should be at waist height while you are sitting and your feet should be touching the floor.
3) Keep your arms relaxed by your side
Use correct posture. Your chair arm rests should not push your shoulders up. Keep your arms relaxed at your side while typing. Your arms need to be parallel with your body and your forearms and wrist level with the ‘ASDF’ row of the keyboard. For helpful ergonomic products CLICK HERE.
4) Sit back in your chair
Adjust your chair properly. For proper back support, sit all the way back in your chair. Your back and neck should be comfortable and looking forward. Ensure your knees are slightly lower than your hips with your feet touching the floor. Don’t allow excessive pressure on your legs from the edge of the chair. Avoid crossing your legs or shifting your trunk to one side of the chair.
5) Use proper telephone posture
Cradling a telephone receiver between the head and shoulders can cause muscle strain. Avoid this position. Consider the use of a headset in order to keep the neck in a straight position and the hands free for typing. The use of a telephone headset improves posture and improves breathing efficiency leading to sustained comfort and focus.
6) Learn the adjustable features of your chair
It’s helpful to have an adjustable chair. Use the levers on your chair and consider varying its height throughout the day. Making minor adjustments in the chair height will prevent muscle fatigue by altering the forces going through the body at any one time.
7) Relax while typing
Maintain a relaxed posture while typing with even pressure existing between you and the back of the chair. A contoured back rest or a rolled-up towel can serve to keep the back in a comfortable position. The “waterfall” front edge of most chairs today allows even pressure and comfort in the thighs while sitting.
8) Make reaching easy
Organize your desk surface for ease of reaching and job efficiency. Arrange your workstation to avoid excessive leaning forward. Place frequently used objects on your desk within a near-reach distance and those objects used less frequently at a far-reach distance.
9) Change positions every 20-30 minutes
Frequent changes in posture can help rest and rejuvenate overworked parts of the body. Postural adjustments will help relieve pressure and avoid muscle strain.
10) Perform stretch breaks
Standing, walking and performing easy back stretches can be very helpful in improving blood flow throughout the body. It also serves to increase your level of awareness (and your performance!)