Without doubt the best remedy is to reduce the hours spent in front of the machine, but not possible, reach the best solution is to make frequent pauses and learn how to properly use computer equipment, where preventive measures to improve posture, are vital.
To do this, consider the following recommendations:
· The forearms should be at the height of the table and have horizontal support, an angle between arms 100 and 110 º.
· Thighs horizontal and feet flat on the floor or on a footrest.
· The back should be supported and at an angle to the horizontal of about 100 and 110 º.
· Shoulder line parallel to the frontal plane, without twisting of the trunk.
· Line of sight parallel to the horizontal plane.
· Hands relaxed, without bending or lateral deviation.
· Breaks should be established and recommended visual and stretching exercises before the occurrence of fatigue. Most effective and frequent short breaks that long and low. For example, is preferable to breaks 10 minutes every hour of continuous work with the screen pauses for 20 minutes every two hours. Whenever possible, should be away from the screen and must allow the light relax, change position, take some steps, etc..
· The chair you use should be adjustable torque allowing suit every person.
· In cases where you can not adjust the height of the table or chair, is recommended to use a footrest.
· The screen must be able to adjust and tilt.
· Must situate about 45 cm. distance, front of the eyes (not left or right) and their height, or slightly below.
· The keyboard should be low, not to raise the shoulders, and should be allowed to rest the forearms on the table.
· The elevation of the keyboard on the table should not exceed 25 °.
· If possible, lighting should be natural, and in any case to avoid glare on the screen
· Wrists and forearms should be straight and aligned with the keyboard, with the elbow flexed at 90 °.
· You can also use a palm rest for at least 10 cm. depth to reduce the static tension.
· If you use the mouse and hold, alternate from time to time the hand with which he handles.
· Place within 75 cm. objects that are used frequently, as the phone and keypad, and further away who use less often, as storage units or printer. This position will change from time to time.
Lic. in Kinesiology