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Remember to place the keyboard in a position that allows your forearms to be close to horizontal and your wrists to be straight; that is, each hand should be in line with the forearm. If this causes your elbows to stick out, away from the side of your body, you should re-check the height of the work surface.Your computer keyboard should be sloping at about five degrees

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Noise from information processing equipment, such as computers and printers, can be a major source of irritation and can even cause headaches. If using a computer in a small space, it is advisable to keep the printer in an adjacent room or well enough away not to be a concern.

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Poor lighting can cause glare and reflections and make working on your computer difficult or dangerous. The screen should be positioned so that the light coming from windows and overhead lighting does not cause reflections on the screen. The screen should be placed so you do not face directly into, or away from, a window. Special filters can be placed over the screen to cut down on the glare.

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Your desk should be adjusted to ensure your lower arms (elbow to wrist) are parallel to the floor when you sit with your hands resting over the keyboard.

There are two ways to achieve this:

1.

If the desk and chair are both adjustable, adjust the chair so your feet are flat on the floor then adjust the desk so your arms are parallel to the floor

2.

If only the chair is adjustable, adjust it so your arms are parallel to the floor, then find something your feet can rest firmly on (a wedge of wood or phone book/s will do)

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Unfortunately, the laptop’s compact design, with attached screen and keyboard, forces laptop users into awkward postures. When the screen is at the right height, the keyboard position is too high; and when the keyboard is at the right height, the screen is too low. Laptops pose less risk when used for short periods of time, but nowadays, many people use laptops as their main computer. This creates an ongoing trade- off between poor neck/head posture and poor hand/wrist posture. This  brochure  provides  tips  on  how  you  can  set  up your  laptop  to  achieve  optimal  postures  as  well  as how to transport your laptop with less wear and tear on your body.

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The weight of a laptop and accessories can add up!  Here are some ways to reduce the wear and tear on your body when trans-porting your laptop: Lighten your load by purchasing a lightweight laptop. Reduce the weight

in your carrying case by removing unnecessary items, such as drivers, battery packs and cables.Carry your laptop in a wheeled case or a backpack with wide, padded shoulder straps and a sturdy hip belt. If this doesn’t appeal to you,switch hands or shoulders frequently when using a carrying case with a handle or shoulder strap.When carrying files, binders, and additional items, consider putting them in a separate case to balance the load.

Eliminate the need to carry your laptop by using portable media storage (memory stick, flash cards) or by using a virtual portal.

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A comfortable workstation setup promotes neutral postures with

the neck aligned with the spine (neutral - not bent or thrust forward), back relaxed but supported, shoulders relaxed (not hunched or rounded), elbows close

to the body and bent at an angle

between 90 and 120 degrees, and

wrists and hands straight (not bent

or turned).  If you use a laptop

frequently, optimize your home or

office laptop workstation to

promote such an ergonomicposture.

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Position monitor, keyboard, and chair in straight line

Top of monitor screen

at or slightly below the eye horizon

Comfortable, non-straining distance to read monitor (typically 15-30

inches)

Adjust brightness, contrast, and color to comfortable levels

Avoid glare by positioning away

from windows and direct lights

Keep written work materials propped up near monitor screen

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Plant feet firmly on floor

or - if not possible - use a foot stool Keep thighs parallel to floor Ensure leg clearance from table or keyboard tray to avoid bumps, scratches, pinches,

and torn clothing

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Use a chair that provides lumbar (lower back) support - if adjustable,

adjust to maintain an erect sitting posture

Ideal chairs can be easily raised or lowered, and have 5 wheel legs for safety

Keep feet planted firmly on

floor or footstool to counterbalance forces on

lower back

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Use an adjustable chair, keyboard

tray, or desk/table to achieve the

"neutral position" of a straight hand: wrist: forearm

Keep upper and lower ar

ms at a 90 degree

angle to each other

Position mouse as closely to keyboard

as possible to minimize reaching

and twisting