How To Make Your Computer Space More Ergonomic

Follow the 20/20 rule: every 20 minutes, take a 20 second break! Follow this to a tee, and you'll thank yourself at the end of the day.

DESK OR WORKSTATION

CHAIR

KEYBOARD

• You shouldn't have to raise your shoulders to get your hands to reach the keyboard -- try raising your chair instead.
• The keyboard should be placed just above the level of your lap. This lets your arms tilt downward slightly while using the keyboard, leaving your elbows at a comfortable "open" angle.
• While typing, your keyboard should lay flat or with a slightly DOWNward slope - don't prop up the back of your keyboard or extend the 'feet'.
• Most "ergonomic" keyboards on the market today are "split keyboards" (those where the alphanumeric keys are split and at a slight downward slope).
• Place your keyboard so that the space bar is roughly the same height as your elbows.
• Most people center themselves with the entire keyboard. However, keyboards aren't symmetrical -- the letter keys are on the left and the numeric keypad on the right -- and such a position would put the keyboard too far to the left. You should align your keyboard so the "B" key is lined up with your belly button.
• To minimize trauma to your hand and arms, use a light touch when typing.
• Don't hover over the keyboard (with your fingers in the typing position) if you're not actually typing. Any time you're not typing, your fingers should be relaxed at your sides -- giving them time to "recharge" with a fresh supply of blood-flow, rather than become fixated in one position.

MOUSE

• Your mouse should be at approximately the same level as your keyboard, and positioned close to your keyboard so that you don't have to reach.
• If your wrist extends upward when your hand is over the mouse, then it's not an "ergonomic" mouse. A flatter and broader mouse can reduce side-to-side wrist deviation which often results in the most damage.
• Don't hold the mouse (or rest your hand on it) when you don't have to. Any time you're not browsing with the mouse, your fingers should be relaxed at your sides -- "recharging" with a fresh supply of blood-flow, rather than becoming fixated in one position.
• Consider switching to a trackball instead of a mouse. Trackballs are stationary devices that use a small, rolling ball to move your cursor. They are operated by your thumb or fingers instead of your arm, thereby reducing the distance your shoulder must travel. Since they're stationary, trackballs also require less desk space than a traditional mouse. Many trackballs come with multiple buttons that can be assigned keystrokes to help reduce keyboard use as well.

MONITOR

• Move your monitor. To reduce eyestrain and set up your computer workstation most efficiently and ergonomically, you should place your monitor at least 20 inches away. If you have difficulty seeing it at this distance, then enlarge the image on the screen.
• Truth is, staring at your monitor for prolonged periods of time can lead to headaches, eyestrain, blurred vision, dry and irritated eyes, slow refocusing, neck and/or backache, sensitivity to light, double vision and even color distortion.

ARM & WRIST RESTS

• The one means of alleviating pain and discomfort that hasn't quite caught on commercially yet is the armrest. An armrest allows you to rest the area of your forearm that lies halfway between your wrist and elbow, without any pressure on any part of the arm. Look for armrests with height and width adjustment features. (You could also use a broad, flat wrist rest that is typically used for wrist support in front of your keyboard as a forearm support instead. Rest your entire arm (elbow to wrist) on this or a small pillow.
• Arm and wrist rests should be approximately the same thickness as the bottom of your keyboard. Not thicker! And they should be used to rest the heel of your PALM, not the wrist itself.
• Wrist rests should not be used as actual resting places for your wrists WHILE typing. Instead they should be used as a place to rest your wrists between periods of typing. This is because wrist rests (especially the very soft, cushioned kind) actually contour to the wrists, encouraging too many bad wrist twisting movements.
• If your chair has armrests, they should comfortably support your elbows during rest BREAKS, rather than WHILE you are typing.

COMPUTER ACTIVITIES

• Learn the keyboard shortcuts for the most-used tasks that you typically perform with the mouse. If you can perform an action with the mouse, then you can perform that same task with a combination of keyboard strokes instead. Many computer shortcuts are standardized, which means a particular shortcut in one program will likely do the same thing in other programs as well. Simply determine your MOST routine mouse clicks, then make a list of their keyboard shortcuts. Soon, performing keyboard shortcuts will become just as quick and easy as your mouse clicks once were.
• Consider taking a well-deserved break from those computer/video games which often involve long sessions of very tense keyboard or mouse usage!
• Whenever time permits, enjoy a little keyboard yoga while you're seated at your computer.

Professional Help For Alleviating Pain
It is important to treat carpal tunnel syndrome early, because it can be reversed. However, if treatment is delayed, then the symptoms will likely worsen, and surgery may become necessary to reverse the damage.

One popular form of treatment for ongoing sufferers of carpal tunnel syndrome is the injection of steroid medication into the problem areas of the wrist and hands.

Wrist splints and specially-made support gloves are abundantly available in stores these days, however, you should not wear them without the guidance of a doctor first. Most people don't realize that such wrist splints should only be worn at night; never while doing daily tasks. They should also be worn loosely, so as to not restrict blood flow. A treatment plan involving such items must come from a doctor, otherwise, more damage could be done in the long run.

Summary
Correct use of the keyboard and mouse are critical to preventing carpal tunnel syndrome for individuals who work long hours at the computer. Make sure you follow the above guidelines to achieve the most ergonomic position at the computer.

Face it... This is serious stuff! Ergonomics is now being taught in most universities across the globe.