Posted by: ugleepen | February 2, 2012

Fundamentals of Ergonomics – 12 Easy Tips for Safe and Healthy Computer Work Part 1

Our friends at sent us an excellent article giving important ergonomic tips for students and workers who spend much of their time in front of a computer. If you are one of these people, you’ll undoubtedly find some good ideas in our 3-Part series highlighting some of these tips.

1. Take time setting up your workspace.

If you’re setting up a home work area, take the time to make sure it’s going to work for you, ergonomically speaking. Choose a desk that’s the right height for you, a chair that is supportive and adjustable, and have all the equipment you need at hand so you won’t have to bend, stretch, or reach in ways that could hurt your body. When you sit down for work bring everything you need with you, including notes, books, and even something to drink.

2. Look for ways to minimize repetitive movements.

Unfortunately, much work done on computers requires repetitive motions. Even something as simple as scrolling with a mouse wheel can start to irritate your joints if you do it enough. This can lead to a repetitive stress injury, which can often be a very painful condition that will make it difficult to work at all. To avoid these injuries, first set up your work station so that it reduces the strain on your joints, tendons, and soft tissues. It can also be helpful to make use of function keys or to mix up your routine by using a keyboard instead of your mouse. And, of course, don’t forget to take breaks that get you away from your computer.

3. Pay attention to posture.

If you are hunched over your computer or sprawled out on your belly to work, chances are pretty good that your body is going to start to complain. Posture is key to following the rules of ergonomics, and you should remind yourself several times through the day to check how you’re sitting. Generally, correct posture means having your legs and elbows at 90 degrees, your back straight and supported, and your feet flat on the floor.

4. Get up and move around.

Studies have shown that being sedentary for long periods, even if you work out later in the day, is hard on your body. The best way to stay healthy, then, is to make sure that you aren’t sitting for too long in any one place. Take breaks from your work to get up and move around. If you have the time, taking a walk or running an errand (on foot or by bike) can be a great idea.

Next week we’ll look at Part 2 and more great ergonomic tips.

Meanwhile, another fundamental ergonomic solution is to use an ergonomic pen whenever you write. The ergonomic aspects of the UGLee Pen will always assist you in writing comfortably, preventing stress and strain of the hands and fingers.

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  1. Great post! Being set up ergonomically correct can really help us desk jockeys to minimize postural imbalances and decrease our risk for the downward spiral of muscular compensation patterns. Way to get the info out there.

  2. These are all great tips for most of us who work on a computer all day. I do have to remember the tip about paying attention to posture. I tend to forget that, but I do get up and walk around.

  3. Nothing there I have a problem with. I work a retail job, on my feet all day every day, everything from running a register to climing a ladder to bring down stock. I WISH I had a computer oriented job.

    • Don’t forget to also use these tips when you’re going through your emails, or surfing the internet, at home, Nona!

  4. I really need to rearrange my cubby of an office.

  5. thanks for the tip i am type t hat doe s the computer all t e time and i do get up a lot but my neck and upper back was damaged and then i ha have hard time stitting long

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