Computer ergonomics is not just the science of sitting; it involves fitting the tool to the task while building good habits to lessen stress on your body. Body-friendly workstations should be safe, easy to use and comfortable for the people who use them. In today's computer-literate society, employees often will be working at their computers for extended periods of time and may even go from their computer at work to their computer at school or home. Ensuring proper use and adjustment of furniture and equipment in your workstation is the best way to prevent Cumulative Trauma Disorders (CTDs) from developing. Taking the time to adjust your workstation at work, school or home can make all the difference to your comfort. Here are some helpful hints:

	Sit with your back straight and your feet flat on the floor. Make sure your back is properly supported. Your chair's back support may need to be raised or lowered to provide adequate support for your lower back. A small pillow also can be used to provide needed support. Your posture is important – sit upright with your head in line with your body. A footrest may be used to ensure that your feet are flat and your legs are at a right angle to your hips.
	Your forearms, wrists and hands should be at a 90-degree angle to your body. Wrists should be in a straight position with elbows close to your sides and your shoulders relaxed. Wrist rests may be used to help keep your wrists in a neutral position; they should be used only between keying activities to avoid putting pressure on nerves during movement.
	Screen glare can be minimized by adjusting your workstation lighting and/or monitor position or by using a screen filter.
	Adjust the quality and quantity of lighting in your work area to meet your needs. The light intensity on the keyboard, image area and source document should be equal to avoid the need for your eyes to make continual adjustments to different light levels. If your monitor screen appears fuzzy, clean the screen, check for a computer malfunction and check for sources of glare. Rearrange your workstation to support your visual comfort. As a general rule, position the screen 14 to 24 inches from your eyes. If your head juts upward to peer at the screen, you may need to adjust the screen height. The top of the screen should be at or just below eye level.

While working for extended periods of time on your computer, it is important to take a 20-second microbreak at least every hour – flex your fingers, turn your head slowly from side to side, and get up and walk around. Stretch, rest or change activities periodically. The following are examples of exercises to help relieve stress and fatigue:

	Sit in a chair and hang your arms at the sides of your body. Inhale slowly while raising your shoulders up and backwards, keeping your head tucked in. Hold for 5 seconds and slowly return to your original body position while exhaling. Repeat five times.
	While sitting or standing, clasp your hands together above your head. Stretch your arms up while pushing your shoulder blades together and inhale slowly. Hold briefly, then slowly lower your hands to your head while exhaling. Repeat five times.
	Breathe deeply and slowly touch your chin to your chest while exhaling.
	Bend your head until your chin is touching your chest. Keeping your shoulders lowered, turn your face to your left side, then to your right side. Repeat five times.
	Raise your arms out from the sides of your body, keeping your elbows straight. Make small circles with your hands, five forward and five backward. Repeat five times.

Terry Jo Gile, MT(ASCP) MA Ed, has been a safety consultant for the health-care industry for over 13 years. She is a member of the management team at Barnes-Jewish Hospital Department of Laboratories, in St. Louis, Missouri, and serves as the Safety Officer as well as a laboratory safety consultant to the BJC Health System. In addition, she also works with health-care organizations and association leaders to develop unique, motivational safety training that decreases workers' compensation costs.

She is the author of seven books covering various safety topics as well as nine safety training programs on CD-ROM. She is Chair of the Safety Examination Committee of the American Society of Clinical Pathologists (ASCP) and is a past board member of the Clinical Laboratory Management Association (CLMA). She is a health-care safety adviser for fob.com.