Ergonomics? I need some advice!

[Black Panther]

Uhh, I think I am spending most of my life in front of a pc.

http://www.evilmilk.com/pictures/Modern_Life.jpg
The above image is supposed to be funny, yet yes at work I work on pc's, as soon as I get home I sit down in front of my pc (game or online) and even I dream of being online/gaming :ohwell: The only time I get my body to stretch out is when I decide to play around with my old 486's,386's and PI's bending down, attaching stuff testing them out, testing other ISA cards and all that stuff...

The thing is that I don't want to change my lifestyle.
However I've been having some back problems.... my husband is always preaching that's it's because I'm always in front of some computer, but well not being in front of a computer might cure my back but will get me mental issues probably lol...

I've been searching some sites on ergonomics but many give so much conflicting advice?
Heck right now I feel the part from just below the nape of my neck to the middle of my back as if I slept on harsh pebbles. I've been like this for more than a week now :ohwell: and it's not the first time it happened. A week ago I could barely lift myself off bed and I'm not some heavy girl... What's worrying me is that that part of my back feels much warmer than the rest of my body. Same as if "it's" got a fever...

I'd really appreciate if you give me your feedback as to height of monitor and height of keyboard especially. I had read that the best would be those most comfortable to me, but apparently that doesn't work because as far as I know I already feel comfortable in front of my pc:confused: I'm really worried because I could barely drive today... :(

[panchoman]

i would make sure that your back is straight(but relaxed) and that your elbows are at right angles while typing... poor posture while typing is usually the case of most spinal problems in most computer people (IT profs etc).

also, ergonomics just make it so that your hands are much more comfortable while typing, an erg. keyboard can at many times, increase the speed of one's typing due to the more naturalness and flow of the keyboard.. i have both things as erg. and i love them!

please look here: http://www.fitness-programs-for-life.com/computer-posture.html

[lemonadesoda]

Very common problem. Too much time at the PC, while tired. That causes the muscle problems. Expecially if your nose is getting closer and closer to the screen if you are reading a lot.

Tired eyes like to read big characters and dont focus as well, so you get closer... and you sit badly, and without noticing strain your neck.


CHAIR
1./ You back needs to be reasonably straight, not curved in a hunch

2./ You back DOES NOT have to be upright. In fact leaning forward is a good thing. Most GOOD office chairs allow the chair to tip forward. That is the ideal setting for working at a desk.

3./ If you are using a normal chair or IKEA rubbish... change this immediately.

4./ Remember and remember again. Whatever "ergonomic" chair you get, it MUST tip forward. When I first got these problem in my office some years ago.. the office only had fixed 4 leg chairs. I put two bricks under the back two legs. MAGIC

MONITOR
1./ The monitor should be very sharp (in focus). Make sure you are using TFT

2./ The monitor should actually be at its LOWEST height. This sounds odd, but your head should lean down slightly, in a relaxed position, not straining to look up.

3./ Imagine you are wotking at a desk on paper. It's actually boring but very stress free from a physical point of view. The paper is DOWN. Not UP. When you read a book, do you lift it up to window height to read it? No. PC screen are too high. That is a result of history. TV screens sitting on desks... positioned at the back... so that you still have "deskspace".

4./ I was surprised to see on of the earliest designs for an "office computer" in the 70s/80s with the TV buried at an angle in the desk. I think they got it right from an ergonomic point of view.

KEYBOARD
1./ To reduce keyboard strain, your elbows, forearms and your wrists need to be resting on the table. Relaxed position

2./ The keyboard should be pushed back as far as possible

3./ The keyboard profile should be very very low so that you dont have to lift your hands to press the keys.

4./ There is currently ONLY ONE truely ergonomic keyboard on the market. Here it is. I'm serious. I'm not an apple fan. Cant stand them. But the keyboards are a revolution. We have installed them at EVERY workstation in the house and the office.

http://img.techpowerup.org/080605/Capture028.png

MOUSE
1./ Get a mouse that is very comfortable for you to use. Every person is different.

2./ Get a HUGE mouse mat so that you dont have to cramp-your-style


PICTURES

Here is my home setup. Notice keyboard is pushed all the way back. This is the "in-use" position. You can't do this with a regular keyboard because you would have to lift your hands up to type. And that would be tiring. But with the ultra-flat keyboard you dont lift your hands at all. Just rest on the table. Note that I am a big guy with long arms. The most ergonomic position of the keyboard would probably be further forward.

There's another benefit. Kaving the keyboard back like that means no front of desk clutter. Room for papers, books, etc. whatever you are working on.

PS.

People get back ache if they dont wear glasses when they should.

http://img.techpowerup.org/080605/Capture033.png
http://img.techpowerup.org/080605/Capture034.png

[Kreij]

Go see a Chiropractor. You probably have misaligned vertebea in your neck or upper back.

Seriously.

On ergonomics ...
Your monitor should be positioned such that the center of the screen is at eye level so you keep your head in an upright position and are not constantly looking down.

Your keyboard should be at the same level as if you are in your chair and rest your arms at your side with your elbows bent 90 degrees (like if you were typing).

When using your mouse, it should be positioned so that your wrist is not bent when using it (too high or too low).

Do not rest your forearm against the edge of the desk to facilitate mouse usage. If you have to do this, raise your chair or lower the desk (if possible).

Your chair should be at a height were your feet rest flat on the floor when your knees are bent at a 90 degree angle. Get a good chair that allows for correct posture while sitting.

Place your monitor directly in front of you, do not put it off to one side so that you have to have your head turned constantly.

Practice good posture in everything that you do.
Back straight, chest out, shoulders back.

I hope that helps a little. If you do go see a Chiropractor, as him/her about ergonomics. They are well versed in that.