How do I work comfortably?

The guidelines in this section can help you work more comfortably with your computer. For detailed information about ergonomics, see Apple's Environmental Health and Safety Web site at www.apple.com/about/ergonomics

Keyboard
When you use the computer keyboard, your shoulders should be relaxed. Your upper arm and forearm should form an approximate right angle, with your wrist and hand in roughly a straight line. You may have to raise your chair so your forearms and hands are at the proper angle to the keyboard. If this makes it impossible to rest your feet flat on the floor, you can use a footrest with adjustable height and tilt to make up for any gap between the floor and your feet. Or you may lower the desktop to eliminate the need for a footrest. Another option is to use a desk with a keyboard tray that is lower than the regular work surface. Use a light touch when typing and keep your hands and fingers relaxed. Avoid rolling your thumbs under your palms.

Mouse
Position the mouse at the same height as your keyboard. Allow adequate space to use the mouse comfortably.

Chair
An adjustable chair that provides firm, comfortable support is best. Adjust the height of the chair so your thighs are horizontal and your feet flat on the floor. The back of the chair should support your lower back (lumbar region). Follow the manufacturer's instructions for adjusting the backrest to fit your body properly.

Computer
Arrange the computer so the top of the screen is slightly below your eye level when you're sitting at the keyboard. The best distance from your eyes to the screen is up to you, although most people seem to prefer 18 to 28 inches (45 to 70 cm). o Position the computer to minimize glare and reflections on the screen from overhead lights and windows.

Avoiding fatigue

• Change Your seated position, stand up, or stretch whenever you start to feel tired. Frequent short breaks are helpful in reducing fatigue.
• Use a light touch when typing or using a mouse and keep your hands and fingers relaxed. Some computer users may develop discomfort in their hands, wrists, or arms after periods of intensive work without breaks. if you begin to develop chronic pain or discomfort in your hands, wrists, or arms, consult a qualified health specialist immediately.
• Allow adequate workspace so that you can use your keyboard and mouse comfortably.
• Place papers or other items so you can view them easily while using your computer. A document stand may make reading papers more comfortable.
• Eye muscles must work harder to focus on nearby objects. Occasionally focus your eyes on a distant object, and blink often while you work.
• Clean your screen regularly. Keeping the screen clean helps reduce unwanted reflections.