Office workers face the risk of various complaints and diseases, with musculoskeletal disorders occurring more frequently than other types. These issues are influenced by the use of electronic devices, especially computers. The posture used when handling a mouse and keyboard, poor computer positioning, and repetitive tasks are ergonomic aspects that need attention.

Computer Ergonomics: Guidelines for Occupational Health

According to the Ministry of Labor Regulation No. 5 of 2018, computer ergonomics are guidelines for the ergonomic use or operation of computers, aimed at achieving work comfort when using computers.
Here are the computer ergonomic guidelines according to the Ministry of Labor Regulation No. 5 of 2018:

1. Workplace Setup for Computers
- Use a desk with enough space for your CPU, monitor, keyboard, mouse, printer, document holder, and other equipment.
- Adjust the height of the desk to match your body height and posture to avoid placing the computer too high or too low.
- Place frequently used devices, such as the mouse and phone, within easy reach.

2. Proper Sitting Posture When Using Computers
- Keep your thighs horizontal and your lower back supported.
- Avoid sitting at the edge of the chair. If it's difficult to adjust the chair, use a cushion for lower back support.
- Ensure that your feet are flat on the floor when using a keyboard while seated. If not possible, it might be because the chair is too high. The solution is to use a footrest.
- Change your sitting position regularly while working, as staying in the same position for long periods can cause discomfort.

3. Monitor Usage
- Position the monitor screen to minimize glare from lights, windows, or other light sources.
- Adjust the monitor so that the top of the screen is at eye level and about 5 to 6 cm below the top of the monitor casing. A monitor set too low can lead to neck and shoulder pain.
- The distance between the operator and the monitor should be about 45 to 60 cm. A monitor that is too close can cause eye strain, fatigue, and vision problems.
- Place the monitor directly in front of you. Avoid straining your head or neck to view the screen.
- Adjust the brightness and color of the monitor to be comfortable for your eyes.
- Clean a dirty monitor screen as it can cause reflective effects and blurry displays.

By following these healthy computing tips, you can minimize the potential for various diseases. Remember to maintain a healthy lifestyle by eating nutritious food and regularly stretching and exercising for at least 30 minutes a day to keep your body healthy and fit for daily activities.

References:
1. [Minister of Employment Regulation of the Republic No. 5 of 2018 on Occupational Safety and Health](https://peraturan.go.id/id/permenakerno5tahun2018)
2. [Minister of Health Regulation of the Republic of Indonesia Number 48 of 2016 on Standards of Safety and Health at Work]

Author: Dr. Afi Falizia, Medical Service Doctor at Surabaya Ngagel Jaya Branch