Comfort Zone in your office / working place

Follow the strategies suggested below to help you get comfortable.

On Your Hot Seat

  1. Sit with your feet comfortably flat on the floor and elbows level with the keyboard.
  2. Keep your arms parallel to the floor.
  3. Recline chair slightly to reduce pressure on the lower back.
  4. Push your hips very close to the back of the chair.
  5. De-clutter the area below your desk so you have room to stretch your legs.

On the phone

  • Avoid holding the receiver between the shoulder and the ear as it strains the neck.
  • Use a headset if you use the phone frequently.
  • Make sure the phone is within easy reach to avoid over-stretching.
  • Use both thumbs to type messages on your mobile phone to minimize the strain on one thumb.

Using the keyboard

  • Type lightly. Heavy pounding stresses the fingers and may result in elbow pain.
  • Adjust the keyboard so it’s in the middle of your body.
  • Type with straight wrists; adjust the height of the keyboard if your wrists are bent when typing.
  • Use a desktop rather than a laptop for prolonged typing — it has a bigger and higher screen and more well-spaced keys.

Monitor safety

  1. Make sure your monitor is placed at least an arm’s length away.
  2. Keep the top of the screen at or slightly below eye level.
  3. Tilt the screen slightly so the base is closer to you than the top.
  4. Place the monitor perpendicular to the window if you are relying on natural light.
  5. Keep your head straight when working — tilting it causes neck strain.

Take a time out

  1. Follow the 20/20/20 rule — work for 20 minutes, take a break for 20 seconds and look 20 feet (6 meters) away.
  2. Mix sedentary and mobile tasks. Sitting still for long periods inhibits blood circulation.
  3. Stretch your neck, shoulders, wrists, arms and back occasionally.
  4. Make it a habit to blink every two to four seconds — this ensures your eyes are constantly lubricated, and prevents strain.