Cornell University has released much-needed ergonomic guidelines for computer users, designed to make your workstation a more comfortable, efficient and user-friendly place to be. And with the longer and longer hours that many Americans are now spending in front of their computer screens at work and at home, they couldn't have come at a better time.

The following 10 steps are among the most important changes you can make to protect your health while using a computer workstation, according to most professional ergonomists.

1. Evaluate how the computer will be used. If the computer is your own, you can customize your workstation to fit your size and shape alone. If the computer will be shared, the workstation will need to be adjustable -- with customizable chairs, for instance -- to fit a wide variety of people.

   Also, think about how long the computer will be used for at one time. If the computer will only be used to check e-mail for 10 minutes a day, then ergonomics may not be a critical issue for you. If, however, the computer will be used for more than one hour per day, it's recommended that you create an ergonomic arrangement. For those who use a computer for four hours or more each day, an ergonomic arrangement is critical.

2. What kind of computer will be used? Most ergonomic guidelines assume that a desktop computer, in which the screen and keyboard are separate, will be used. This makes the station easier to customize to fit different heights, etc. Laptop computers are more difficult to work with, primarily because when the screen is at the right height the keyboard may not be, and vice versa. For this reason, those who use laptop computers for lengthy periods of time should consider purchasing an external keyboard or monitor.

3. What furniture will you use? It's important to work on a stable surface with adequate room to write (if necessary). Your work surface should allow you to use the keyboard and mouse with your arms in a relaxed, neutral position, so a height-adjustable system may be necessary.

4. Don't overlook the chair. Contrary to common belief, the ideal seated posture is a reclined 100 to 110 degrees -- not the 90-degree posture you may have been taught to use in grade school. This reclined posture causes decreases in pressure in the lumbar spine and postural muscle activity, making it a more comfortable, sustainable way to sit while working.

5. What kind of work will you be doing? If your computer will be used primarily for typing, the arrangement of the keyboard/mouse is most important. If you'll be surfing the Net or playing games, the mouse position will take priority.

6. Make sure you can see the screen and documents. The computer monitor should be directly in front of you (not angled as many people like to have it) and centered on the user so you don't have to twist your body or neck. Things to take into consideration include the height of the monitor, viewing distance, screen quality and even having an eye checkup if you suspect glasses may help you see the screen. Paper documents should be placed close to the monitor and at a similar angle to it.

7. Good posture is the best way to avoid computer-related injury. A ergonomically correct workstation will help you to have good posture automatically, which includes keeping the wrists as flat as possible when typing, keeping the upper arm and elbow close to the body when using the mouse, sitting back in your chair, placing the feet flat on the floor or on a footrest, keeping the head and neck as straight as possible.

8. Keep things you'll need close at hand. Think about those things you use frequently -- the phone, the keyboard, the mouse, papers or a calculator -- and keep them within comfortable reach.

9. Notice where the computer will be used. It's not only the computer station itself that's important. The environment you're in also plays a major role in your comfort. Things to think about include lighting, ventilation and noise.

10. Take plenty of brief rest breaks. Ergonomists agree that frequent, short breaks are essential to your health while working at a computer. They recommend eye breaks (looking away from the screen every 15 minutes), two-minute or less micro-breaks (stand, stretch or make a phone call every so often), rest breaks (walking or moving around every 30 to 60 minutes) and exercise breaks (stretching and gentle exercises to relieve muscle fatigue every one to two hours).

The guidelines also include plenty of tips for finding useful "ergonomic gizmos" and software that can enhance your workstation, and tell you how to avoid those that could actually make things worse. Since arranging your workstation in an ergonomic way is unique to each person, you may want to seek professional advice if your arrangement doesn't feel right to you.

Cornell University Ergonomics Web

Dr. Mercola's Comments:

Most days I typically spend 6-10 hours or more at my computer so the above guidelines have been very helpful to me. Many of you who havealso spent long hours in front of a computer and are no stranger to the aches and pains that can come along with it. Because most of us literally "plant" ourselves in front of our computers these days, ensuring your computer workstation is set up properly to protect your health is a good thing to do. Though it's often something that we overlook, taking the time to set up your workstation properly can make a huge difference in the way you feel at work, and, perhaps even more importantly, in the way you feel at the end of the day. I highly recommend taking a few minutes to read through the above guidelines that Cornell professors have produced before you spend a nickel on a new system, though. With the sheer number of technological products that humans now rely upon just for daily living, expect to be seeing more about ergonomically designed products in the future. Right now, everything from cell phones to vacuum cleaners to stairways to cars are designed with ergonomics in mind. But before you rush out to purchase the latest ergonomically designed toothbrush or pair of headphones, ask yourself these four questions, mentioned by the professors in the above article, to make sure the product is really worth the extra money: Do the product design and the manufacturer's claims make sense? What research evidence can the manufacturer provide to support their claims? Does it feel comfortable to use the product for a long period of time? What do ergonomics experts say about the product? Related Articles: Stressed About Office Work? Here's How to Relax How to Stay Healthy While Working in an Office -- Six Important Tips Compulsive Computer Use Growing Computer Keyboards May Spread Infections Computer Monitors Hazardous to Your Health with Toxic Gas Emissions US Workers Too Stressed To Take Vacation