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The computer hardware you use is as important as the software. Not all CPUs,
monitors and keyboards are created equal. Sometimes using the standard
computer components can wreak havoc on your eyes, wrists, back and neck.
KEYBOARDS
Keyboards, pointing devices or working surfaces that are too high or too low can lead
to bad wrist, arm and shoulder positions. When keyboards are too low you may type
with your wrists bent up. When keyboards are too high, you may need to raise your
shoulders to elevate your arms. These are bad postures. The split keyboard designs in
ergonomically correct keyboards allow you to key without bending the wrists inward.
Put the keyboard directly in front of you.
Your shoulders should be relaxed and your elbows close to your body. Your wrists
should be straight and in line with your forearms.
If you work with a keyboard tray, it must be adjustable so that you can adjust the
height and tilt. It must provide good leg and foot clearance. It must have adequate
space for multiple devices such as a keyboard and a mouse.
The kind of keyboard that comes with most desktops may cause you to bend your
wrists sideways to reach all the keys. Keyboard tilt, caused by extending the legs on
the back of the keyboard, may cause the wrist to bend upward. Smaller keyboards, like
those on laptops, may also contribute to these stressful postures. The awkward wrist
positions can create "contact stress" to the tendons that must be free to move more
when wrists are doing repetitive keying.
As a rule of thumb, the horizontal spacing between the centers of two keys on a
keyboard should be 0.71-0.75 inches and the vertical spacing should be between 0.71-
0.82 inches.
Number keypads should be detachable so that you can move them from the right side
to the left side for variation, or if you are left-handed.
MONITORS
Sit at a comfortable distance from the
monitor so that you can easily read
all the text with your head and body
in an upright posture and your back is
supported by your chair.
Place the monitor between 20 and
40 inches from the eye to the front
surface of the computer screen.
Make sure there is enough desk space
to place the monitor in the correct
position. You can make more room
for the back of the monitor by pulling
the desk away from the wall or by
buying a flat-panel display, which is
not as deep as a traditional monitor.
Or you can move back and install an
adjustable keyboard tray to create a
deeper work surface.
The center of the monitor screen
should be directly in front of you
but not more than 15 to 20 degrees
below that.
Workers who wear bifocals tend to
look at monitors through the bottom
lenses. If your monitor is too high, you
will need to tilt your head up to look
through the lenses. This can cause
neck stress and lead to muscle fatigue.
Stop looking at the monitor
periodically to avoid eyestrain. It is
generally accepted that eyes blink
fewer times when looking at monitors.
When resting, blink your eyes to
keep them moist or simply do a
noncomputer task for a while.
Source: Occupational Safety & Health Administration
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