Thirty tips for safe use of the computer

1. Avoid sitting excessively in front of the computer unnecessarily.
2. Do not bend your neck to avoid neck pain.
3. Do not bend your back to avoid backbone pain.
4. Use a chair with wheels instead of a fixed one.
5. The chair must be adjustable vertically so that the chair seat is at the level of your knees.
6. The chair must be movable right and left and the backrest movable forward and backward to rest the back, but it is preferable to keep the back in the right angle position most of the time while moving it forward and backward from time to time.
7. The chair should be padded and comfortable to prevent pressure on the points of contact between the body and the chair due to the long sitting period.
8. The chair must have supports for the elbows, preferably the type lined with sponge and not wooden.
9. Elbow rests should be liftable and also can be lowered to fit the level of the shoulders and table.
10. There should be rear support for the back to fit the natural curvature of the back (Lumbar Support).
11. Use mouse pads with wrist support.
12. The size of the mouse must be proportional to the size of the hand, provided that the mouse fills the palm of the hand.
13. Eye level should be at the center level of the screen.
14. The screen must be vertically adjustable up and down.
15. Avoid getting too close to the screen and keep a distance of 40-75cm from the screen.
16. Avoid dazzling screen lighting, choose dark backgrounds, and use dimly lit screens instead of traditional screens.
17. Use anti-dazzle and diffuser in front of the screen.
18. Use support (pedal tilted up) for your feet.
19. Move your body while you sit on the chair, and after every hour of work, do five minutes to do light exercise or walk a little.
20. To avoid dry eyes, take breaks and close your eyes every now and then, drink plenty of water, reduce caffeinated drinks, use eye drops and tear substitutes as prescribed by your doctor, use air fresheners in winter, and wash your face every two hours with warm water.
21. The keyboard should have the ability to slightly tilt height and not be flat on the table.
22. The muscular effort to work should be evenly distributed and not be loaded on the shoulders.
23. Knowing the right way to type greatly reduces wrist and finger pain.
24. If you feel any pain in the fingers, wrist, shoulders, neck or back, see a doctor immediately.
25. If you wear glasses, it is preferable to wear glasses with antireflection lenses from good medical brands.
26. Document Holder must be at eye level.
27. To protect against rheumatic pain, use wooden and padded tables instead of glass.
28. If you have a susceptibility to Deep Vein Thrombosis (DVT), see your doctor to give you appropriate advice.
29. It is normal for the mouse and the keyboard to be at the same level and perhaps the mouse is between the screen and the keyboard and it is rare and cumbersome that the mouse is next to or behind the screen.
30. The best position for typing is the one in which the elbow joint is at right angles and not obtuse, but it is recommended to move the joints every once in a while and not to fix them for a long time on one position.

References

College Of Optometrists – UK

Birkbeck University of London