Volume 3. No 3 
Information Technology News of the University of California, Davis Spring 1995
Fifteen Ways to Practice Safe Computing
Observing ergonomic principles and following good work habits will help prevent aches
and fatigue and boost productivity. The reason is that poor postures force the body to
expend more muscle energy. Janet Ford of Environmental Health and Safety offers the
following checklist to help computer users adjust workstations and improve work habits.
For more advice, or for help with specific problems, call Ford at 752-5408.
- Make sure your chair height allows you to sit with your feet flat on the floor (or on a
footrest) with your thighs parallel to the seat and knees bent at about a 90-degree angle.
(You don't have to sit that way all day-in fact, it's good to wiggle around -- but you should
be able to achieve this L-shaped position.) Remove any boxes or other items from under
your desk so that you can stretch out your legs.
- Raise or lower the chair back if necessary so that the chair supports your lower back.
- Make sure your keyboard is at elbow level, that your elbows are bent at 90 degrees,
and that your arms are at your sides as you work, not stretched out in front of you. If you
find yourself sitting back from the computer because the monitor seems too close, move
the monitor back and sit closer to the keyboard. If the work surface isn't large enough to
allow the monitor to be moved back, add a keyboard tray.
- Keep the mouse next to the keyboard and at the same level.
- Use your whole arm to move the mouse. Don't concentrate movement in the wrist and
hand. And hold the mouse loosely, not in a death grip.
- As you use the keyboard, keep your wrists in line with your forearms -- don't drop
your wrists up or down. Avoid wrist rests, since these tend to keep the wrist stationary
while the fingers and hand do all the work.
- Position the monitor at least 18 inches away and directly in front of you, not off to one
side. If necessary, control the lighting in the room to prevent glare on the monitor screen.
- Make sure the top of the monitor screen is at or just below eye level. If you wear
bifocals or trifocals, make sure you're not tilting your head back to see the monitor.
- Use a light touch on the keyboard and keep your fingers, forearms, and shoulders
relaxed.
- If you spend a lot of time on the telephone, use a headset rather than cradling the
phone between your ear and shoulder.
- If you must glance frequently at reference materials as you sit at the computer, use a
copy holder.
- Take frequent short breaks throughout the day to relieve fatigue. At least every 45
minutes, benefit your circulation by standing up.
- Change body positions frequently as you work.
- Take 30-second vision breaks throughout the day by looking out a window or at a
distant object. Focusing at one distance all day forces your eyes to hold an isometric
contraction for long periods.
- Exercise aerobically.