9 Tips to Keep Your Body Safe and Happy at the Keyboard

May 21st, 2018 Mike Gecawich

According to one survey, 8 in 10 adults report suffering back pain. Extensive sitting and keyboard work can be more damaging than manual labour on your body, but a lot of it comes down to your posture at the computer.

Feet and Legs

Sit up straight with your feet flat on the floor. Avoid tucking your legs beneath you or extending them forward.

Arms

Adjust your chair and keyboard height so your elbows are at a 90-degree angle and your arms are relaxed to your sides.

Wrists and Hands

Keep wrists straight and fingers curved over the keys with thumbs hanging near the spacebar. Your wrists should be floating above and parallel to the keyboard.

Head

Keep your eyes focused on the copy you are typing. If you find yourself turning your head back and forth from copy to screen, work on improving your touch typing skills.

Workstation ergonomics

If you spend a lot of time at your desk, it’s worth a little extra time and money to make it as comfortable and efficient as possible.

Chair

Choose a chair that has a height adjustment and support for your lower back. Make sure the armrests don’t interfere with a comfortable typing position.

Desk

Placing a keyboard on top of a desk often makes it too high up for proper typing position.

Consider a desk with adjustable keyboard tray.

Monitor

Adjust the keyboard tilt to what feels comfortable. The screen should be level with your eyes.

Keyboard & Mouse

Your mouse and keyboard should be as close together as possible to avoid strain.

Take Regular Breaks

Take a 5-minute break after every 30 minutes of continuous activity to stand up and stretch.

 

A few quick and easy changes can help ensure that you and/or your students are comfortable as they type. Your typing speed and accuracy will improve, and your back will thank you.

 

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