Learn how to setting up on a chair correctly

According to the American Heritage Dictionary, ergonomics is defined as: the applied science of equipment design used for the workplace, intended to maximize productivity by reducing operator fatigue and discomfort.

More simply put, the concept of ergonomics can improve your health and keep you feeling better at work by avoiding neck and back injuries and other common office hazards such as carpel tunnel syndrome.

You can change the way you feel during the workday by making your workstation ergonomically correct. Sitting on an ergonomically safe office chair and placing your computer monitor at eye level to prevent eye strain and neck damage can make all the difference in how you feel after spending long hours at your desk.

Along with a safer and much more comfortable workspace, an ergonomically correct office provides function and can also add style to the workplace. Ergonomic chairs are available in a wide variety of sizes and finishes. Manufacturers including Herman Miller, Steelcase, Boss Office, OMF, and Humanscale offer chairs that are engineered with adjustable height and adequate lumbar support to help users maintain a neutral posture and avoid too much stress being placed on the spine.

Making sure your office is set up properly to fit the individual is also key to preventing unnecessary injury. The phone and other frequently used office equipment should be placed within easy reach. The keyboard and mouse should lie flat on the desk to avoid carpel tunnel syndrome. Office chairs also need to be set to accommodate personal proportions.


Here are some tips to setting up an ergonomic chair correctly:

1. Make sure to use a chair with casters and a 5-point base for easy movement and minimal tipping

2. Adjust the chair height to a level that allows your feet to be flat on the floor and thighs parallel to the ground, keeping your knees at a 90 degree angle

3. Measure the chair depth so that the back of your knees are 2 inches from the end of the seatpan

4. Align the backrest to press comfortably against your back and follow the natural curves of your spine

5. Set the armrest in vertical alignment so that your elbows for a 90 degree angle when your hands rest on the keyboard
Using office ergonomics is a healthy way to achieve a more efficient and productive workplace while the benefits of feeling better at work can never be underestimated.

What should be light conditions while using computer

Lighting

• The office should be moderately bright (20-50 foot candles or equal to a nice day where sunglasses aren’t needed).
• Do not use task lighting for computer work.
• A mix of incandescent and fluorescent lights reduces flicker and provides good light color.

How To Watch At Your PC Monitor

There are four areas that a computer user interfaces with: the monitor, the keyboard and mouse, the chair, and the lighting of the environment. Setting up the interfaces with these ergonomic guidelines as well as maintaining a good posture will enhance your comfort and efficiency as well as prevent repetitive stress injuries.

The Monitor

• Position the monitor to minimize glare by placing it at a right angle to light sources or windows
• Place the monitor as far away from you as possible while maintaining the ability to read without consciously focusing. Keep a minimum distance of 20 inches.
• Place the center of the screen at a 15 degree down angle from your eyes with your neck only slightly bent holding your head perpendicular to the floor.
• Align the monitor and the keyboard / mouse
• Set the refresh rate at a minimum of 70 Hz to limit flicker

Eyes and Vision

Dangers

•  The eyes were not designed for concentrated unwavering focus at a fixed distance
•  Eyes blink much less when staring at video or computer screens and thus become dry
•  Illumination levels can strain and stess the eyes and reduce visual acuity
•  Illumination levels can strain and stess the eyes and reduce visual acuity

Good Practices

•  Take mini breaks to focus on objects at various distances in the room
•  Do figure 8 exercise with head letting the eyes change focus as the head moves
•  Ergonomics - Set up workstation so screen is level with eyes or at most 10" down 
•  Make sure sunlight or bright lights are not directly behind you so there is no glare.  Better to be at the side
•  Make sure the screen is not the only illumination in the room - turn on other lights or arrange for natural light
•  Use a no glare screen

How to protect your Health while using computer

Unlike other art forms, working with computers and electronic media poses little risk of poisonous vapors.  You are unlikely to cut off your finger.  Still there are risks and dangers that you need to be aware of.  Also you should know good practices which can minimize these risks. The risks fall in these categories:

• Eyes and vision
• Fingers, wrists, and arms - Repetitive Stress Injuries (RSI)
• Backs, shoulders, necks
• Electromagnetic Radiation