- 1). Place your monitor in a position that can minimize reflections and glare from light sources that can strain your eyes. Adjust brightness and contrast settings.
- 2). Adjust your monitor so that the display screen is positioned 20 to 24 inches or more directly in front of you. The top of the screen needs to be at or below eye level.
- 3). Position the mouse close to the keyboard so that you don't need to stretch or lean to use it as you work.
- 4). Use a chair that is adjustable and provides proper back support. Use a cushion if you need lower back support. The seat of the chair should tilt forward slightly so that you are able to maintain the correct posture. Your backrest must tilt back about 10 inches. Your thighs should be horizontal to the floor. Avoid resting your arms on the armrests as you type.
- 5). Check to see if your chair fits you. You should have about 2 inches between the seat and the back of your knees.
- 6). Adjust your seat height so that your feet remain planted flat on the ground. Your knees should be bent at a 90-degree angle. Use old phone directories for a footrest if the desk is not the proper height.
- 7). Position your keyboard so that your arms feel comfortable and relaxed. Forearms should be horizontal as much as possible. Extend your wrists so that they are straight and not bent up or down in an awkward position. Use a wrist rest so your hands can relax when you are in between periods of typing.
- 8). Maintain good posture as you work. Place your feet flat on the floor. Sit up straight. Avoid leaning over the keyboard. Maintain a fixed position as your type so that your fingers don't over reach for the keys. Glide your hands over the keys as you type. Keep your fingers and hands relaxed. Lightly tap the keys as you type.
- 9). Take frequent breaks. Stop and rest if you begin to feel sore or pain. Walk around to improve your circulation. If a break is not an option, stretch in your chair by resting your hands on your lap and leaning back.
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