If you spend your entire workday at a keyboard and monitor, you run substantial risk of on-the-job injury. Your own body becomes your greatest safety hazard, because you must hold it in one place and one position while you repeat the same motions with the same muscles. If you have not positioned yourself and your equipment to minimize strain and optimize performance, your neck, shoulders, arms, and lower back probably pay a very high price for the privilege of earning a paycheck.
Take time to check and adjust your ergonomics:
Raise your monitor.
You should look directly into your monitor without tilting your head either up or down; in other words, the center of your screen ought to rest at the center of your eyeline, so that only your eyes move as you type. Given that your head weighs slightly more than the average bowling ball, holding it at an awkward angle inevitably will give you pains in your neck and shoulders. Moreover, because most people accumulate stress in their necks and shoulders, you put yourself at a double disadvantage if you must crane your neck to see your screen too
Lower your typing surface.
Remember all that your piano teacher taught you about proper posture and hand positions. Keep your wrists straight or slightly elevated, and do not let your hands rest against the keyboard as you type. As you sit-up straight at your workstation, you should easily reach your keyboard with your arms at natural 90-degree angles. Extending the angle a little bit may feel even more comfortable; but, if you must reach up to touch your qwertys, you put yourself at substantial risk of developing carpal tunnel syndrome, because you are straining all the muscle in your wrists and forearms as you support their weight while you move them around the keys.
Align your sight lines
You never should turn your head or neck to see material from which you type. You run the same risks you encounter when your monitor rests too high or too low: muscles in your neck and shoulders will cramp of you hold your head at an odd angle for an extended period. Also, remember your typing teacher's first requirement: memorize the keyboard not only so that you will type more quickly, but also to prevent your head from bobbing up and down as you type.
Make sure your chair supports you.
You seriously compound your aches and pains if you slouch while holding your head and arms in awkward positions. Although your really plush chair may feel deliciously comfortable for napping, it may not properly support you for work. A genuinely comfortable chair will feel wonderful when it helps you maintain proper posture. As with your keyboard and monitor, so with your chair: make sure it aligns with your work, and make certain you have set it to the right height. Especially take a moment to make sure you have set the brakes on your chair's casters, because you strain all your lower body muscles if you must hold your chair in place while you type.
Improve your lighting.
According to kinesiologists, most office workers have too much of the wrong kind of light in their work areas. Overhead fluorescent light and direct sunlight increase glare and eyestrain, exacerbating neck and shoulder pains and contributing to tension headaches. A5rrange your station do that the window shines onto your computer from the side, and illuminate your work area with a small desk lamp. In addition to reducing glare, softer, gentler lights contribute to more congenial surroundings, improving your mood.
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