Tips for Computer Users: Ergonomics, Work Habits, and Support Systems

Get Ready with Ergonomics:

The ideal workstation is designed ergonomically. It promotes good posture and work habits, placing all of your office supplies and equipment within easy reach.

Invest in suitable furniture for your body. If many people use one computer, buy adjustable furniture. Be sure that your feet rest firmly on the ground, the computer monitor is at least 20 inches away at eye level or below, glare is minimal, and the keyboard and mouse are no higher than your elbows. Your chair and desk should be adjusted so that elbows, wrists and keyboard are approximately level, with the keyboard no more than four inches below normal desk height. A wrist-rest or specialized mouse might also be useful. A document holder placed close to the screen will help avoid problems due to swinging your head to see documents and the screen.

Metamorphosis has free-standing workstations with adjustable work surfaces starting at $749. Many computer stores sell height-adjustable keyboard systems for less than $100. If you are sharing your computer with a child, Skools Inc.'s KinderLink furniture is designed to accommodate a wide range of child and adult sizes. This flexibility of design requires flexibility in your budget, with a minimum price of $925.

Bargain Solutions: Stock up on the Yellow Pages to prop your feet or your seat. Also, it will cost you nothing (and could save you much pain) to organize your space carefully. Keep your favorite supplies within easy reach and get up from your chair to fetch move distant tools. While you're up, stretch your arms overhead and breath deeply before you settle back into your seat.

Get Set with Good Work Habits:

Stretch your body, including your eye muscles and your wrists, at least once every half-hour. For an efficient stretching routine see A Piece of Peace article, "Mini-Vacation Meditation."

Simply standing up and moving away from your computer will stimulate circulation and respiration, increasing the flow of energy through your body and creativity in your mind. Gaze at something within a few feet then shift your gaze to the horizon to stimulate your eye muscles. Imagine you are a music conductor and rotate your wrists as if you are directing an orchestra. Organize different types of tasks throughout your day to encourage a variety of movement in your body and mind.

Go with Support:

No one can do it all alone. Create support networks, both personal and professional.

Computer systems and standards are constantly changing. In order to stay current, it helps to have a mentor or colleague you can count on for assistance. Check your local bookstore for training resources. Use the tech-support numbers printed on manuals and new packaging. Go online and join hardware and software forums on internet service providers.

Both time and money are required components of a balanced life in the computer world. Take time to learn your programs. Pay the price for basic and advanced training. Research the product you need and purchase the product that serves you best.

You can prevent stress by building support systems and by supporting yourself with education and appropriate equipment.

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