Before purchasing new ergonomic equipment to make those long sessions in front of the computer more comfortable, students and faculty should carefully evaluate their set-ups, a Penn State industrial hygiene specialist says.

Michael Burke, who works for Environmental Health and Safety at the university, said buying new equipment should be a last resort for those who want to make certain that their computer habits are not harmful.

Burke suggests people use the ergonomically designed equipment if they find they cannot change their poor habits without it.

"We don't recommend it just because it's out there to buy," Burke said.

He said ergonomic equipment can cause problems if people do not follow the instructions for correct use.

"If someone already has the equipment, then we tell them what to do with it," Burke said.

Most problems are not equipment related, he said, but are the result of repetitive incorrect posture and motions.

Sydney Houghton, University Health Services physical therapist, said people should first set up their stations properly and pay attention to their posture and movements.

"You can fix it yourself, and you should try that first," Houghton said.

Burke said the goal of EHS is to help people make a lifestyle change. If they rely on equipment while at the computer, they will not correct their habits at other times, Burke said. EHS discusses home life and hobbies with people because they often do not realize that they can aggravate their injury at any time of the day, he added.

When EHS evaluates a workstation, it makes recommendations for how people can adjust the equipment they have to correct their habits.

Though most new desks are designed for computer use, their height might not be correct for everyone. If the height does not allow the user's forearms to be parallel to the floor, Burke suggests raising the chair, while making sure to use a footstool if necessary to keep legs bent at a 90-degree angle.

EHS recommends keeping the keyboard as close to the body as possible. If the desk does not easily facilitate this, putting the keyboard in a desk drawer or on one's lap is an option, Houghton said.

Curved or split keyboards keep users from holding their hands perpendicular to the keyboard. While this hand placement can cause serious problems, Burke said this position is not common. These keyboards also can help by allowing users to keep their shoulders back, Houghton said.

Houghton said the type of chair one uses is not as important as having good posture. She suggests placing a rolled towel at the small of the back as a reminder to sit up.

Special chairs are unnecessary because back pain is usually caused by sitting for extended periods without a break, Burke said. Though people consider sitting a relaxing activity, he said, it is actually a repetitive task for the back because the body is not designed to withstand long periods of sitting.

People often lose track of time and continue working on the computer until they feel pain, Burke said. EHS recommends standing for a two-to-three-minute break for every half-hour sitting.

Movements such as shoulder rolls and arm-and-back stretches during these breaks can help, Houghton said. "Just standing up and getting away from the computer, people tend to relax more," she said.

To raise the monitor to the correct eye-level height, equipment companies offer monitor stands. But as Burke pointed out, a stack of books is a less expensive solution.