There are three ways to prevent injuries from frequent computer use: use a properly set-up workstation, use correct posture, and take frequent rest breaks. We’ve put together a list of easy and inexpensive ideas for improved computer use health. These ideas are courtesy of the Oregon Occupational Safety & Health Administration (orosha.org).
- Maintain a neutral posture by adjusting your computer workstation to fit your body.
- Adjust your chair before starting your shift and again after lunch. Your body changes throughout the day and so should your environment.
- Place a pillow behind your back to create lumbar support if the back on your work chair won’t adjust.
- Arrange workstation so that items you frequently use are within close reach.
- Use books to raise your computer monitor if necessary so you’re looking at the top third of the screen.
- Place the document holder right next to the monitor so only your eyes move and not your head.
- Avoid holding the phone with your neck. This places a lot of stress on your neck muscles.
- Tape gauze around your pen to reduce your gripping pressure.
- Move your computer monitor away from the window to reduce glare, which can lead to eyestrain.
For help with evaluating your computer workstation, download the PDF from Oregon OSHA.
