Adapt your standard workstation with ergonomic elements or homemade artifacts that allow you to comply with the following positions:
Your feet should not hang. We suggest adding a footrest or, failing that, telephone directories, drawers, small tables or benches, to prevent the weight of hanging feet from generating circulation problems.
NOTE: The recommended dimensions of the footrest are 33 cm (13”) deep, at least 45 cm (18”) wide and inclined between 10 and 25 degrees. The support surface must be anti-slip, as well as the base of it. If a suitable footrest is not available, a piece of wood, to which a type of rubber or any non-slip material will adhere, can solve the problem.
Your knees should be at a 90-degree angle so that your whole body is rested. Remember that you are working with your brain, your eyes and your hands, the rest of your body should not make any additional effort.
Your back should be straight. Imagine that you have a rope above your head and pull it frequently to straighten yourself out. Surely little by little you will be twisting, the important thing is to remember the rope and straighten yourself as often as possible.
Let your elbows rest at a 90 degrees angle, with your shoulders relaxed. If this position is not adopted, eventually, your shoulders and neck will begin to manifest pain.
Adjust the table so that its height is where your elbows bend. The idea is to keep your shoulders from rising and hurting after several hours of work.
Locate the screen between 45 and 70 cm (18” to 28”) from your eyes, to avoid eye strain. Keep that distance. It is very harmful to be too close to the screen.
Lower the screen brightness, to the screen because we do not really need it. The eyes easily gets used to working with less brightness.
NOTE: Permanence in front of a monitor for a prolonged period of time causes visual discomfort, burning, itching, headaches, etc. A good habit is to divert view from the monitor every half hour and blink to protect eyes from drying.