The Ergonomic Equation

How ergonomics adds up to working comfortably?

Computing comfort starts with paying attention to your body’s experience. Just three basic elements define The Ergonomic Equation of Comfortable Computing: Neutral posture + voluntary motion + rest

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Neutral posture

Feels natural and comfortable.<br />Uses less energy.<br />Puts minimal stress on your body
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Voluntary motion

Less tiring than sitting in place.<br />Helps you feel alert and balanced.<br />Improves blood circulation.
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Rest time

Take quick, regular breaks.<br />Engage in light exercise/stretching.<br />Relax eyes, wrists and hands.

Monitor tips

  • Adjust the monitor height so that the top of the screen is at—or slightly below—eye level.
  • Your eyes should look slightly downward when viewing the middle of the screen.
  • Position the monitor at least 20 inches (51 cm) from your eyes—about an arm’s length distance. If your screen is larger, add more viewing distance.
  • Keep glare down by adjusting the screen position.
  • Maintain the distance between your screen-scanning eyes and your screen by tilting the monitor back 10° to 20°.
  • If you wear bifocals (we’ll never tell!), lower the monitor below eye level and turn your screen upward, tilting it back 30° to 45°.

Keyboard tips

  • Maintain a keyboard height that is even with the height of your elbows.
  • Tilt the keyboard back 10° so that your wrists stay flat.
  • The standard worksurface is often too high for proper ergonomic positioning. Try an adjustable keyboard tray that extends below the worksurface.

General tips

  • Use a comfortable, adjustable chair and make adjustments as you change postures.
  • Rest your eyes by occasionally focusing on an object 20-plus feet (6 m) away.
  • Stand and stretch your back and arms from time to time.
  • Give your neck a break by positioning your screen or work materials directly in front of you to avoid turning your head so much.
  • Even if your workstation set-up correctly, you still can get tired from staying in the same position for too long—so don’t forget to move every 30 minutes if possible.