1) Adjust the chair to your body’s proportion, so you can sit properly, so that you can use the back of the chair.
2) To avoid stress on your shoulders, neck and lower back (see pictures), raise or lower the chair so that when your elbows are at a 90-degree angle, your palms will rest comfortably on your desk.
3) Place your keyboard and screen directly in front of you. When using the alphabet, place that part of the keyboard in front of you. When working with the numbers on the right side of the keyboard, place that part in front of your working hand. Your body should be 20 centimeters (about 8 inches) from the keyboard.
4) Your elbows should be bent and should rest on the arms of your chair at a comfortable height or on your desk.
5) Position the mouse so that it will allow you to work with a bent elbow that will rest on the arms of your chair or on the table. Your wrist should extend in a direct line from your middle finger. You can place a small pillow or silicon pad under your wrist to raise it to the proper height for the mouse and keyboard.
6) Arrange your work space so that objects you use often are within reach when your elbow remains bent. Remove everything you don't use often from your work space.
7) Spread your feet a bit and place them on a sturdy, comfortable platform – the floor or a foot rest -- not bent under the chair.
8) Hold your hand directly in front of you. If you cannot touch the top end of your screen, move the screen nearer or farther until you can.
9) The top part of the screen should be at eye level. If you wear reading glasses or multifocal glasses, tilt the top part of the screen away from you so its angle is similar to the one you use when reading a book.
10) Get up from your chair every hour for a few minutes, stretch and perform muscle release exercises.
This Health Tip courtesy of Ms. Leah Migdal – Chief of Ergonomics, the Department of Physiotherapy.
Ergonomic Tips for Computer Users