Back to Good Posture for Pain-Free Hands

Ergonomics specialists who design strategies to improve the fit between workers and their jobs suggest the following arrangement for computer workstations:

- Keep documents, telephone, keyboard, mouse, and supplies within easy horizontal reach — not more than 16 to 18 inches away.
- Place the computer monitor directly in front of you, at arm’s length, with the top line of the screen at or slightly below eye level (possibly lower for someone with bifocals or multifocals).
- Set your keyboard on an adjustable tray so that your forearms are parallel to the floor, wrists are straight and in line with your forearms, and elbows are relaxed and bent at a 90-degree angle at your waist.
- Keep your mouse close to the keyboard and at the same height, possibly with a padded wrist rest.
- Use an adjustable chair, with a rounded front edge and good lower- and upper-back support, positioned so that the knees are slightly lower than the hips and the feet rest firmly on the floor (or on a footrest).

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