By Pam Mazzuca

We spend so much time in front of our computers, it’s vital to our postures that our offices are as ergonomically sound as possible. Now this doesn’t mean you have to spend hundreds of dollars on “ergonomic” furniture; it’s as easy as making a few key changes to your existing set up.

When sitting in your chair:
• Your knees should be slightly lower than your hips.
• Your feet should rest flat on the floor; if they don’t reach, use a telephone book or footrest.
• Sit to the back of the chair and utilize its lumbar support.
• The backrest should be angled between 93 and 113 degrees.
• The armrests should sit at elbow height.

Your keyboard and mouse:
• Sit close to the keyboard so that your upper arms hang relaxed and are not outstretched.
• Position yourself in the center of your keyboard and mouse.
• Position the mouse as close as possible to the keyboard to avoid rotating your shoulder.
• Position your keyboard at elbow height and tilted slightly downward to keep your wrists straight.
• Alternate the mouse between your right and left hand. Position the keyboard at a slight angle to lower the risk of carpal tunnel syndrome.

Your computer monitor:
• Sit directly in front of your monitor so that you do not need to turn your neck.
• Position your monitor at arm’s length away from you.
• Position your monitor so that your natural focal point falls about 1/3 of the way down on the screen.