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7 Crucial Ergonomic Tips For Heavy Computer Users!

My computer guru friends! Are you having head ache, neck stiffness, shoulder/upper back soreness, or lower back pain? If you want to live a pain-free life, you must take it seriously for the following ergonomic principles!

At first, you should

Optimize Your Posture! Poor Posture is Killing Your Health!


* What is a Poor Posture?


Tip 1: Sit Properly ! ergonomic

✨ Adjust chair height so you can rest your feet flat on the floor. (Footrest is helpful if your chair is too high)

✨ Backrest should conform to your spine, and provide adequate lumbar support.

✨ Armrests allows your shoulders to relax and elbows to rest at about 90 degrees bending.

✨ Photo credit:

Tip 2: Adjust Your Monitor !

✨ The distance from the monitor to your eyes should be 18 to 28 inches (45 to 70 cm) – Typically arms’ length.

✨ The top 1/3 of your computer screen should be positioned At or Below Eye Level.

✨ It’s recommend the monitor should be tilted 20-30 Degrees Backwards.


Tip 3: Standing is Helpful !

✨ Photo credit:


Tip 4: Pay Attention to Your Keyboard and Mouse !

✨ Correct positioning is important to prevent Carpal Tunnel Syndrome (CTS)!

✨ Your wrist should be in the Neutral Position whenever you are typing or mousing.

 Vertical Mouse and Ergonomic Keyboard can be great tools for ergonomic positioning.


Tip 5: Recommended “body – desk / chair height” chart !


Tip 6: Massage Your Tight Muscles !

✨ Make sure to massage your forearm, shoulder, neck and lower back area after a long working day, which helps to prevent repetitive strain injuries.

✨ Click here to learn more Self-Massage Techniques!


Tip 7 (The most important one!)


Regular Breaks & Exercises


✨ No matter how comfortable you are in an office chair, prolonged static posture is harmful for the back and a common contributor to back problems and muscle strain.

✨ It is recommended that a person break for 10-15 minutes for every hour spent at a workstation. If possible, it is ideal to stand up and walk during your break.

* Also see Five Minutes Only! Six Must-Do Office Stretching Exercises!


In summary, ergonomics is the science of designing the job to fit the worker, rather than physically forcing the worker’s body to fit the job. Ergonomics is not only about your posture, the lighting, noise and overall working environment (power zone) should be taken into consideration as well!


After all, good ergonomics can lengthen your working-life span. Don’t wait until it’s too late!


Andrew Tan, OTR/L, CHT, CKTP, CEAS
Latest posts by Andrew Tan, OTR/L, CHT, CKTP, CEAS (see all)

Andrew Tan, OTR/L, CHT, CKTP, CEAS

The founder of "Rehab For A Better Life", specialized in ergonomic consultation, rehabilitation for upper extremity injuries, sports injuries and work-related injuries. Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !

11 thoughts on “7 Crucial Ergonomic Tips For Heavy Computer Users!

  • For a while now, a good friend of mine was thinking about getting an ergonomic consultation. She is interested in the benefits it will bring and wants to know more about what they will do. It would make her really happy to know that they will advise different ways to alleviate pain from heavy use of a computer.

    • Andrew Tan, OTR/L, CHT, CKTP, CEAS

      Hi Alexandria,

      Thank you for your feedback! I’m also a certified ergonomic assessment specialist, free feel to contact me if there’s anything I can help!

    • Andrew Tan, OTR/L, CHT, CKTP, CEAS

      Thank you for your feedback! Please feel free to share my articles or let me know if there’s anything I can help!

    • Andrew Tan, OTR/L, CHT, CKTP, CEAS

      Thank you! 🙂

  • Very nice info and right to the point. I don’t know if this is truly the best place to ask but do you people have any ideea where to hire some professional writers? Thanks 🙂

  • Needed to compose you a very little word to thank you yet again regarding the nice suggestions you’ve contributed here.

    • Andrew Tan, OTR/L, CHT, CKTP, CEAS

      Thank you for your wonderful feedback Dee Kerzer!

  • Interesting information, thanks for taking the time to put it together, I learned something new here.

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