Setting Up a Healthy Work Environment A-3To reduce your risk of developing these disorders, follow theinstructions in this appendix. If you experience discomfort whileworking at your computer or afterwards, even at night, contact a doctoras soon as possible. Signs of discomfort might include pain, tenderness,swelling, burning, cramping, stiffness, throbbing, weakness, soreness,tingling and/or numbness in the hands, wrists, arms, shoulders, neck,back, and/or legs.Note: To increase your comfort and safetywhen using your notebook computer as your primarycomputer system at your home or office, note thefollowing recommendations:use a separate, external keyboard attached to yournotebook computeruse a separate, external monitor attached to yournotebook computer.Arrange Your EquipmentArrange your equipment so that you can work in a natural and relaxedposition. Place items that you use frequently within easy reach. Adjustyour workstation setup to the proper height (as described in thisappendix) by lowering the table or stand that holds your computerequipment or raising the seat height of your chair. Position yournotebook computer directly in front of you for increased safety andcomfort.Adjust Your ChairYour chair should be adjustable and stable. Vary your posturethroughout the day.Check the following:! Keep your body in a relaxed yet upright position. The backrest ofyour chair should support the inward curve of your back.
