How to plan your home office

Sunset, Oct, 1998 by Lisa Stockwell, Michael Goldstein, Terrie Rizzo

* ALL EQUIPMENT should be in front of you.

* KEYBOARD should be at waist height, your arms comfortably at your sides, forearms parallel to the floor, and wrists straight when you're keying or using the mouse.

* MOUSE OR TRACKBALL should rest next to and at the same height as the keyboard.

* CHAIR should support the lower (lumbar) spine - and if you recline even slightly, also the base of your shoulder blades.

* MONITOR should be approximately arm's length from your body, with the top few lines of print about level with (but not higher than) your eyes (lower for bifocal wearers).

* YOUR FEET should rest on the floor or a footrest.

Reducing strain

* POSITION YOUR MOUSE, telephone, and anything else you use often within what ergonomists call your "near-reach zone" (a close arm's reach) to avoid constant arm extension.

* PLACE THE TELEPHONE opposite to your writing hand to make it easier to hold the receiver and write simultaneously. Consider a telephone headset or speakerphone, both of which eliminate the tendency to neck-cradle.

* PREVENT GLARE by positioning the screen at right angles to windows and between (not directly under) overhead lights. Dim overbright ceiling lighting and substitute task lamps to put light where it's needed for writing or reading. Use window coverings to control outside light.

* REDUCE FORCE of any kind. "Float" your hands (as if playing a piano) and move your hands, arms, and fingers as a unit. Avoid overextending (lifting up your fingers or hands) or deviating (reaching out to the side) when keying or using the mouse. Never droop or press your wrists onto the desk or wrist rest. Remember to strike the keys or click the mouse softly instead of pounding or squeezing.

* TAKE LOTS OF SHORT, QUICK BREAKS to reduce static postures. Look away from the screen and blink hard frequently. Every 30 minutes get out of your chair to move your body and stretch. If you need a reminder, get one of the software programs that give prompts at prescribed break intervals.