Changes to work station can ease strain

Gannett News Service

If you work at a computer regularly, you could be on your way to having carpal tunnel syndrome, repetitive stress injuries, or computer monitor-related eye strain.

According to TiredEyes.com, more than 66 million computer users suffer from eye strain.

The Occupational Safety and Health Administration reports that repetitive stress injuries cost more than $20 billion a year in workers' compensation.

However, a few adjustments to your work environment can prevent such injuries. Here are seven steps to improve your work space:

1. Monitor. The focal point of your work station is your monitor, so put some thought into where it is placed. It should sit in front of you and be about 24-30 inches — an arm's length — from your nose.

2. Computer screen. The top line of work on your computer screen should be at eye level. Sit in front of your computer, close your eyes, now open them. Are you looking at the top line of text? Or maybe the toolbar? Perhaps you're looking at the dust on your computer base? The more you have to adjust your eye and head level, the more strain you're putting on your eyes and neck. To correct your monitor height, adjust your chair or get a monitor stand.

3. Lighting. Most experts agree that overhead fluorescent lighting is not ideal. A desk lamp or other supplemental lighting can help.

4. Reduce glare. If you see reflections or glare when the monitor is turned off, pull down window shades, move lights away from the reflection or tilt the monitor slightly. Or consider a screen guard.

5. How to sit. Ideally, you should sit tilted forward slightly so your knees are lower than your hips. If you're using a hard back chair, at least get a thick seat cushion or firm back pillow to support the lumbar region of your back. Your feet should be flat on the floor or on a slightly elevated foot rest.

6. Posture. Your arms should hang straight down from your shoulders, with torso and wrists straight and the angle at your elbow 90 degrees or more. Stretch breaks are important. For a daily virtual workout, download a free trial version of Stretch Break Pro (www.paratec.com).

7. Keyboard tray. The tray should be away from the body, with the side closest to you slightly higher. If your keyboard can't be raised, try wrist pads. The mouse should be kept close to the keyboard and at the same level to decrease reach.

For more on setting up your work station, check out Logitech's Cordless Freedom Pro (www.logitech.com).