Spending long hours in front of a computer has become commonplace in modern life, both for work and daily activities. However, improper body position when using a workstation often leads to health problems such as back pain, muscle tension, and eye fatigue.
Ergonomically designed workstations not only help prevent such health problems but can also increase productivity. Properly positioning the devices and work equipment makes your body feel more comfortable, improving focus and efficiency at work.
1. Proper Positioning for Keyboard and Mouse
Maintaining the correct keyboard and mouse position is the first step to creating a comfortable workplace. Improper positioning can cause strain on the wrists and arms, which can lead to injuries such as carpal tunnel syndrome.
How to set the keyboard position:
- Place the keyboard so that your wrist stays straight while typing.
- Make sure the keyboard is at a height where your arms are almost parallel to the desk.
How to Use the Mouse:
- Move the mouse with your arms, not just your wrists, to reduce muscle tension.
- Choose an ergonomically designed mouse that fits your hand’s size.
If your keyboard is too high and your wrist is bent, use a support such as a keyboard stand or a stack of books to keep your arms horizontal. Another alternative is to adjust the chair’s height to fit the table.
2. Adjust the Height of the Chair Correctly
Improper chair height often leads to poor posture when working in front of a computer. Adjusting the chair height correctly is essential to maintain comfort and prevent pain in the back and neck.
How to Adjust the Height of the Chair:
- When you sit, make sure your elbows are parallel to the table. This will make your hands comfortable when typing or using the mouse without bending over.
- Set up the chair so that your thighs are parallel to the floor and your feet can step on well. If your feet are not touching the floor, use the footrest to support your position.
Support for Lower Back:
- Lean your lower back against the seat back to maintain the natural shape of the spine. Choose a chair that has lumbar support, or add a small pillow if necessary.
- Avoid bending over by making sure the seat back supports your back well.
3. Adjust the Monitor Position
An inappropriate position of the monitor can cause strain on the neck and eyes, especially if you frequently look down or look up while working. Properly positioning the monitor is essential for maintaining comfort and health while using the computer.
Tips for Setting the Monitor Position:
- Make sure the monitor screen is level with your eyes, so you don’t have to look down or look up to see it.
- The top of the screen should be slightly below your line of sight to keep your head and neck in a comfortable position.
- Keep the monitor about 50-70 cm away from your eyes, or as far away as your arm when sitting.
If your monitor is too low, use a monitor stand or a stack of books to raise it to eye level. Alternatively, choose a monitor that can be adjusted in height to get the ideal position without the need for additional tools.