If your work involves extensive use of computers, then you are likely to remain seated for long hours with your hands busy at the key board. When one has to work within a confined space where physical movement is severely restricted, or where one part of the body is kept in constant use while the rest of the body remains relatively passive, one is at risk of developing strained muscles that can lead to painful conditions. This, understandably, will affect the quality of work. Here is a simple check list to ensure that the place of work is made as comfortable as possible.

• Chairs should be adjusted to ensure proper posture. It should allow for knees and hips to bend at approximately 90 degrees. Feet should rest flat on the floor or on a foot rest. The arms should rest comfortably at the sides with elbows at 90 degree angles. The wrists should be straight at the keyboard.
  
  
• The chair should adjust easily from the seated position. It should have a padded seat that is adjustable for height and angle. The chair should have an adjustable back rest which provides lumbar support.
  
  
• There should be sufficient space for knees and feet to fit comfortably and to allow for occasional stretching.
  
  
• The height and tilt of the keyboard work surface should be adjustable.
  
  
• The keyboard should sit firmly to ensure that it does not slip when in use.
  
  
• The mouse or pointing device should be at the same level as the keyboard.
  
  
• Keying should require minimal force.
  
  
• There should be an adjustable document holder.
  
  
• Arm rests should be provided where needed.
  
  
• The computer screen should be free from flickering.
  
  
• The top line of the screen should be slightly below eye level.
  
  
• Make sure the monitor has brightness and contrast controls.
  
  
• Adjust the computer so that the monitor is 18-30 inches from the worker for viewing.
  
  
• There should be sufficient lighting without causing glare.
  
  
• Use an anti-glare screen where necessary.
  
  
• Adequate rest breaks should be provided for task demands.
  
  
• High stroke rates can be avoided if there is job rotation, self pacing, adjusting the job to the skill of the worker, adequate rest pauses.
  
  
• Employees should be trained in proper posture, proper work methods, when and how to adjust their work stations.