10 ERGONOMICS TIPS FOR YOUR COMPUTER WORK STATION
Many adults spend about eight hours a day sitting in front of a computer, for work. You are probably aware that sitting and staring at a computer screen for long periods of time each day can cause back problems and other health issues, such as an increased risk of cardiovascular disease. However, did you know that sitting in front of a computer screen for long stretches at a time every day can negatively impact your eyes, as well?
At King LASIK, we realize that you most likely cannot or do not want to quit your day job. So, to help you protect your eyes while sitting in front of a computer screen from 9:00 to 5:00 each day, here are 10 workplace ergonomic tips that will help safeguard your vision.
#1: Make sure you sit with your neck and head in an upright position, so they are in line with your torso and not tilting forward or backward.
#2: Ensure that you are viewing your computer screen straight on. Avoid having to turn your head to see the monitor.
#3: Adjust your computer screen so that the top of the monitor is at or just slightly below your eye level, so you do not have to bend your neck to view the screen.
#4: Position your computer monitor so that it is free of glare or reflections from inside or outside light.
#5: Make sure your computer screen is close enough that you can read text on it comfortably, without having to lean forward.
#6: Position the height of your desk and chair so that your elbows are bent at a 90-degree angle and can rest comfortably close to your body. Your forearms, wrists and hands should be in line and parallel to the floor. Your thighs should also be parallel to the floor, and your lower legs should be perpendicular to the floor. Your feet should rest solidly on the floor or a foot rest.
#7: Your chair should provide proper support for your lower back and have a cushioned seat with a rounded front edge.
#8: Avoid reaching too far for your mouse by keeping it close to your keyboard.
#9: When referring to printed documents, use a document holder, positioned at the same distance and height as your computer monitor.
#10: When talking on the phone at your desk, use a hands-free headset, so you avoid straining your neck.
Setting up your computer work station properly will help protect your back, shoulders, neck and, of course, your eyes. Nonetheless, try to take short breaks and step away from your computer every 20 to 30 minutes. At the very least, stretch your arms and back every 20 minutes while giving your eyes a break by looking at something located at least 20 feet away. Your eyes and the rest of your body will thank you.