Posture

Experiment with the position of your chair, keyboard, and monitor to find the arrangement that works best for you

The ideal work position is to have your arms hanging relaxed from your shoulders. This is both for sitting and standing options

When using a keyboard, your arms should be bent at right angles at the elbow, with your hands held in a straight line with forearms and elbows close to the body. Your head should be in line with your body and slightly forward

Adjust your seat so that you are comfortable, making sure your back is supported and the seat pan is at a height so that your thighs are horizontal, there is no pressure behind the knees, and feet are flat on the floor

The chair may need to be adjusted higher or lower in order to get your forearms parallel to the floor or if possible, adjust the height of the work surface. A footrest may be helpful for foot support

Adjust your monitor to a comfortable viewing height that allows your eyes to see the screen at a comfortable angle and when you look at the center of the screen your head is not tilting up or down but straight ahead

Use a soft touch on the keyboard and try to keep your shoulders, hands, and fingers relaxed

Using a document holder that rests between the keyboard and monitor may be helpful to allow the head to remain in a neutral position

Organize your work area so that all work material and tools are within easy reach and at a comfortable level