Ergonomics and computers

In everyday use of computers tends to neglect of ergonomics. To help prevent the effects of bad posture habits, give some simple tips.

The activity at the computer that plays as a hobby, just because it linked to a dimension of strong interest and play, often leads us to exaggerate the timing and expected results, as well as space requirements and compatibility with the furniture can lead us to underestimate the importance of proper ergonomics at dedicated to the personal computer.

It 'worth remembering that a prolonged for many hours in front of the monitor to a PC, requiring a static position, with a close visual problems can sometimes lead to visual fatigue, and contribute to the critical upper limbs, back and as the neck muscles and an increase in stiffness. It 'still enough to take simple steps in the provision of location and follow appropriate behavior so that the time spent at the computer is not a source of stress and fatigue.
The working plan and hardware

Proper disposal of hardware on the desktop is the first factor of prevention, it is essential that the keyboard is placed at a distance as to ensure the support of the forearms on the work plan and that the distance between the eyes and the monitor is between 50 to 70 cm. E 'should avoid the use of computer tables with floor to pull the keyboard if this does not allow the support of the forearms, so as not to unnecessarily fatigue the muscles of the neck.
The desk must be stable and high, fixed or adjustable, usually between 70 and 80 cm, with an area sufficient to ensure a comfortable position and freedom of movement of the legs, preferably have an area of light color and in any case non-reflective for prevent possible reflections.

When purchasing a monitor verified the presence of the CE marking which guarantees the respect of the limits of the law regarding the issue of electromagnetic fields. Consistent with your resources do not try to save the quality of the monitor and graphics card, your eyes will thank you.

If your choice is directed to an LCD monitor, rather than pay attention to the dimensions in the presence of entry DVI which, combined with a graphics card equipped with digital output, you the connection more stable and with better visual quality.
Essential characteristics: good definition and contrast, brightness, image stability, absence of flicker, contrast and brightness adjustable, swivel base and tilt freely.

For keyboards and dissociated by tilting the screen to allow you to take a comfortable position, not tiring for the hands and arms. Place the mouse next to keyboard, so you can move without hindrance and so relaxed.

The seat must be stable, anti, to allow a certain freedom of movement, preferably swivel with adjustable height, adjustable back height and tilt and good lumbar support for a comfortable position. If despite the adjustment of the seat are unable to support your feet on the floor is good to use a footrest.
The correct position

To prevent disturbances in the back and the neck is important to take a correct position when you remain seated for a long time at your computer. First, the back of the chair should be adjusted in vertical position, seeking the most comfortable position for the lumbar support and it must also adjust the height of the seat so that you can support the entire plant of the feet to the floor in a natural way. If this is not possible you may have recourse to the specific footrest.

The position which takes in front of the monitor has importance for the prevention, for this is to avoid positions to 45 degrees that require twisting the neck unnatural, and a front position with the eye line to the upper frame of the display is the less tiring.

Typing and use the mouse must be so loose without rigidity of the fingers and wrist, with the forearms on the desk always supported so as not to overload the muscles of the neck and shoulders. Where possible you should try to avoid fixed postures for long time too, in these cases it is useful to remember to change each time the position, get up and move from location to relax the muscles. Very useful, if applied consistently, are the stretching exercises specific to your neck, back, arms and legs.
How the monitor

To avoid visual fatigue oriented than the location of windows in the room to avoid reflections on the screen, glare and excessive brightness contrast, if necessary act on tends to reduce the intensity of light.

With artificial lighting verified that the lamps are placed outside the visual field, to avoid glare, reflections on the screen, excessive contrasts. The conditions for greater visual comfort is achieved with illumination not excessive. Oriented and tilted the screen to eliminate, as far as possible, reflected on its surface residues.

Take a position in front of the video so that the eye-screen distance is between 50-70 cm. If you often perform the work of copying, or copying is useful to have a document holder at the same height and distance of the screen, to minimize movements of the head and focus.

Periodically divert our gaze from the video and see distant objects to reduce visual fatigue. Adjust if necessary contrast and brightness and periodically clean the screen.
During breaks, you should not engage in activities that require a close visual effort, such as reading a newspaper.
The software

To avoid possible stress disorder software used within your reach, that are easy to use; Give the time to acquire the necessary skills and abilities, and in case of anomalies of software and hardware or inability to manage a technical factor, contact those who have more experience in solving the problem, always enter breaks in long sessions.