Ergonomics, good posture in front of your computer, many tips

The computer is at work and in many homes. Many of us spend many hours in front of a screen and keyboard. The reasons are many. We can cite work, leisure, entertainment, surfing, or even creativity. Facing the computer, it is important to sit well to avoid bad posture. It concerns the legs, pelvis, arms, back, or neck.

Facing his computer, good working environment.

“Ergonomics is the science of studying people at work and designing tasks, jobs, information, tools, equipment, facilities and the workplace in general so that people can work there safely, cleanly, efficiently, productively and comfortably.”

This definition highlights that extensive computer use without minimum precautions can be a source of health concern. Bad posture can cause pain, some of which can become permanent. Three states of pain are recognized:

  • Slight discomfort that occurs during labour, but then goes away. It does not affect work performance or activities of daily living. Completely reversible damage.
  • The pain is present while a person is working and continues after work. The person may need to take pain relievers. Work and activities of daily living begin to be affected. The damage is still completely reversible.
  • The pain is constantly present. Work is affected. The person may not be able to perform simple daily tasks. The damage cannot be completely reversed, that is, it is possible to improve the situation, but the person does not fully recover.

Finding good posture requires studying all the things that accompany a computer such as a desk, chair, monitor, keyboard, and mouse.

The chair, the desk, a first step

1 . chair posture angle

The choice of chair should not be taken lightly. You have to look at many of its characteristics such as its height, lumbar support, inclination, and depth. These elements depend on the morphology of each element. So there is no miracle recipe, universal height, or perfect seat. However, in the case of the backrest, a tilt of about 5 degrees is recommended, while the depth should allow the knees not to touch the desk when the person leans on the backrest.

good posture

It is rare to find desks that can be adjusted in height. Finding comfort requires a certain degree of customization from the chair, but nothing prevents the user from adapting their environment to tricks like a wedge system under the desk. In this question, it is recommended that you have a work surface (above the desk) at elbow height. (The arms and arms should form a 90-degree angle when the arms are relaxed next to your body.)

Keyboard, mouse and screen, a second step

The search for a good ergonomics also includes a specific layout of the peripherals according to each of them. According to their morphology, it is necessary to arrange objects for easy access according to their use.

Workspace

Ideas about consoles are received. For example, the use of wrist rest and rear slings is not recommended. These two elements force the wrists to break and create a feeling of discomfort over time.

Good position on the one hand

The keyboard should remain upright on the table.

Keyless keyboards allow the left hand and the right hand to be brought closer together. The numpad keys are comfortable but force the right arm to make more movements. It is recommended to use keyboard shortcuts as much as possible to limit mouse movements. This relaxes the elbow and joints.

Monitor

The distance from the screen depends on the person as it relates to the view but also the size of the board. A distance of 60-90 cm between the screen and the eyes is recommended and to have a screen in front of you. These two components avoid large head movements. The bottom of the screen should be about 35 degrees from the line of sight versus 10 to 15 degrees to its center while its brightness should be at 400 lux (in general, the brightness is a maximum of 1000 lux).

Finally, it is recommended to do a small warm-up before starting.

Playing sports

The work environment requires attention to many aspects but is within everyone’s reach. However, you have to take some time and agree to give up certain habits. All these small adjustments can positively affect the comfort of using your computer and your health.

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