5 Do’s and Don’ts at the computer

1. Make sure your legs fit under your desk.

If your desk has shelves or clutter underneath it, you are not able to get close enough to your keyboard and mouse without reaching.  Reaching for your keyboard and mouse will cause you shoulder and arm pain. If you can’t get rid of shelves or other objects you might have to replace your table with a desk that allows you to move in closer.

2. Sit with both feet placed squarely on the floor in front of you.

Don’t allow yourself to sit with feet crossed or on the seat of your chair.  Sitting with two feet on the floor can help to prevent back pain.  Unless you’re very tall, a footrest might be necessary.  High heels can help too.

3. If you spend most of your day in front of a computer, move around and stretch.

Staying in one position increases your risk of pain and injury. Do not sit at a computer for more than 2 hours without getting up to move around. If you sit for more than 6 hours per day total, take frequent breaks.  Getting away from your computer is more important than what you do during the break.  If you can’t get up and walk around, set an alarm or find a free software program that  reminds you to stretch at your desk.

4. If you use a laptop, get a riser, external keyboard and mouse.

A riser should bring the top of the screen to just below your eye level. The external keyboard and mouse allow you to rest your forearms on the table top.  This is essential to prevent wrist, arm and shoulder pain, including carpal tunnel syndrome.

5. Rest your Eyes.

Working long hours in front of a computer strains your eyes which increases your feeling of overall fatigue. Ever heard of the 20/20/20 rule for computer users?  (No, not the one where every twenty minutes you get together with twenty friends to smoke twenty cigarettes.)  Every twenty minutes it is important to rest your eyes by looking twenty feet (six meters) into the distance for twenty seconds.  If your situation allows it, try closing your eyes like the office workers in the photo below.  Not worth losing your job over.