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Appendix A | Ergonomics | 169
90º. Pull your chin in to look down, and try to lean back in the
chair. The backrest should support you in the hollow of your
back.
Reducing eye strain
Reducing eye strain Reducing eye strain
Reducing eye strain
Have your eyes checked on a regular basis and ensure your
eyeglass prescription is suitable for working on a computer
screen. Look away from the screen from time to time. Focus on
distant objects briefly. Blinking periodically helps to lubricate the
eyes.
Preventing muscle stiffness
Preventing muscle stiffnessPreventing muscle stiffness
Preventing muscle stiffness
Avoid holding your muscles tense for long periods of time. Keep
your fingers and body relaxed. Changing tasks frequently helps
prevent muscle stiffness. Alternating between typing, writing,
filing, and moving around in your work environment helps to
keep muscles loose.
Taking frequent short breaks
Taking frequent short breaksTaking frequent short breaks
Taking frequent short breaks
When you are required to work on your computer for prolonged
periods of time, take short breaks frequently. As a general rule, a
5- and 10-minute break every hour is a good idea. It is better to
take short breaks frequently than longer breaks less frequently.
Data shows that people who work for long periods of time without
a break are more prone to injury. Occasionally stretch the
muscles in your hands, arms, shoulders, neck, and back. You
should stretch at least once an hour.