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. If you use a paper holder, set it at about the same height and distance as the screen. Seating and posture When using your computer, maintain good posture with your body relaxed and your weight distributed evenly. Proper seating is a primary factor in reducing work strain. Some people find a backless chair more comfortable than a conventional chair. Whichever type you choose, use the following guidelines to adjust your chair for maximum computing comfort. Below eye level Approximately 90° angles Footrest Correct posture and positioning of the computer 42 42 42d Selecting a place to work Whichever type you choose, use the following guidelines to adjust your chair for maximum computing comfort. . Position your chair so that the keyboard is at or slightly below the level of your elbow. You should be able to type comfortably with your shoulders relaxed and your forearms parallel to the floor. If you are using a conventional chair: . Your knees should be slightly higher than your hips. If necessary, use a footrest to raise the level of your knees and ease the pressure on the back of your thighs. . Adjust the back of your chair so that it supports the lower curve of your spine. If necessary, use a cushion to provide extra back support. Lower-back-support cushions are available at many office supply stores. . Sit with your back straight so that your knees, hips, and elbows form approximately 90-degree angles when you work. Do not slump forward or lean back too far. Lighting Proper lighting can improve the visibility of the display and reduce eyestrain. . Position the display panel or external monitor so that sunlight or bright indoor lighting does not reflect off the screen. Use tinted windows or shades to reduce glare. . Avoid placing your computer in front of a bright light that could shine directly in your eyes. . If possible, use soft, indirect lighting in your computer work area. Getting Started Getting Started Selecting a place to work Your LCD display has a brightness approaching that of a TV device. We recommend that you adjust the brightness of your LCD to a comfortable level to prevent possible strain on your eyes. Arms and wrists . Avoid bending, arching, or twisting your wrists. Keep them in a relaxed, neutral position while typing. . Exercise your hands, wrists, and arms to improve circulation. Work habits The key to avoiding discomfort or injury from strain is to vary your activities. If possible, schedule a variety of tasks into your working day. Finding ways to break up the routine can reduce stress and improve your efficiency. . Take frequent breaks to change position, stretch your muscles, and relieve your eyes. A break of two or three minutes every half hour is more effective than a long break after several hours. . Avoid performing repetitive activities for long periods. Intersperse such activities with other tasks. . Focusing your eyes on your computer screen for long periods can cause eyestrain. Look away from the co...

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