We spend many hours a day in front of a computer screen without much thought toward how that affects us physically. Our muscles, bones, eyes and other systems get strained and tensed during our typical workday by wrist extensions, repetitive motion, slouching, improper circulation and more. These practices can lead to cumulative trauma disorders and/or repetitive stress injuries. Symptoms may include pain, muscle fatigue, tingling and reduced performance. A prime example is Nerd Neck: a slumped neck or forward head posture. It is caused by prolonged periods sitting in front of a monitor or looking down at a cell phone. The forward pull of the weight of the head puts undue stress on the vertebrae of the lower neck, contributing to degenerative neck and shoulder problems. Similarly, this posture causes the muscles of the upper back  and neck to continually overwork to counterbalance the pull of gravity on the forward leaning head. 


While the Town of Sahuarita does not employ a physical therapist or nurse to address these issues, we can do our best to take care of ourselves by using proper form and function in our workspace. Ergonomics is a field of study that attempts to reduce strain, fatigue and injuries by improving product design and workspace arrangement. The goal is a comfortable and relaxed posture leading to better movement throughout the workday. The recommendations below are re-printed from the University of Michigan's Health Service Center website.




Let's start with your Chair

  • Push your hips as far back as they can go in the chair.
  • Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
  • Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
  • Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, remove them.


Next is your Keyboard 

  • Pull up close to your keyboard.
  • Position the keyboard directly in front of your body (The B should line up with your belly button)
  • Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°) and your wrists and hands are straight.
  • The tilt of your keyboard is dependent upon your sitting position. Use the keyboard feet, to adjust the tilt. If you sit in a forward or upright position you may want to try a negative angle keyboard. This type of keyboard tilts away from you instead of towards you. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
  • A wrist-rest can help to maintain neutral postures and pad hard surfaces; however, they should only be used to rest the palms of the hands between keystrokes. Resting on them while typing is not recommended. Avoid using excessively wide models or ones that are higher than the space bar of your keyboard.
  • Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mousebridge placed over the 10-keypad, can help to bring it closer.

An articulating keyboard tray may provide optimal positioning for input devices; however, it should also accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials, such as your telephone. If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get into a comfortable position. Remember to use a footrest if your feet dangle. Talk to your supervisor about acquiring the products listed above.


On to your Screens, Documents and Telephone 


Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position.

  • Center the screens directly in front of you, above your keyboard.
  • Position the top of the screen approximately at or 2 - 3 inches above seated eye level (If you wear bifocals, lower the screen to a comfortable reading level.)
  • Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
  • The corner of two screens (where the screens meet) should also align with the B key on your keyboard and your belly button
  • Reduce glare by careful positioning of the screen. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
  • Place screen at right angles to windows. Adjust curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
  • Use other products to reduce glare such as optical glass glare filters or secondary task lights
  • Place your telephone within easy reach. Telephone stands or arms can help.
  • Use headsets and the speaker on the phone to eliminate cradling the handset.

Again, please speak to your supervisor about in-line copy stands and screen filters


Finally, remember to take Pauses and Breaks


Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.

  • Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
  • Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
  • Rest your eyes by covering them with your palms for 10-15 seconds.
  • Use correct posture when working. Keep moving as much as possible