Learning to Live with Computers

The growth of computer usage has been phenomenal – we use them for work and play. It seems almost impossible now to  anything without ‘chips’ being involved somewhere.

As fast as our love affair with these gadgets has grown, so has the damage to our bodies.  But it doesn’t have to be this way, by making some simple changes we can have our computers and stay healthy.

Sitting Position

• Ensure that your hands, wrists and forearms are in a straight line and roughly parallel to the floor with a 90degree bend at your elbows.
• Adjust your seat height so that your head is in line with your screen and that you are tilting your head down just a little. Never tilt upwards.
• Be sure you are facing forwards and your shoulders are relaxed.
• Feet should both be placed on the floor in front of you, using a footrest if this is not comfortable.
• Be sure that your chair is supportive and comfortable.

Keyboards

• Get used to using a wrist rest.
• Make sure the keyboard is positioned so that you are not stretching forward nor cramped.

If you are experiencing persistent problems consider an ergonomic keyboard which is curved or even split to help you work more comfortably.

For laptop users there are now several versions available of trays with built in wrist rests which allow you to work comfortably wherever you are.

Mice

If you use a mouse don’t just rely on the one supplied with your computer. There are many different products available, try a few and find out the style and shape that best suits you.

Taking Breaks

• No matter how comfortable your chair and how interesting whatever’s on your screen, you do need to take regular breaks.

• Shift position every few minutes. Arch your back,  stretch your fingers and make a few circles with your wrists and ankles. Finally gentle flex your neck.

• At least every 30 minutes you should take a break and leave the screen for a few minutes.  If you really must keep working, then try standing while you work for a minute or two.

Taking Care of your Eyes

• Sit at least 20” away from your monitor.
• Give your eyes a break by looking away from the screen every few minutes to a spot in the distance.
• Be sure to blink regularly. It’s easy not to when you’re concentrating.
• Use the best quality monitor you can afford and keep it clean.
• Have regular eye examinations and be sure to tell your Optician that you are a computer user.
• Ensure that your working area has adequate lighting, any small lighting should come from behind over your shoulder.

Repetitive Tasks

Most computer tasks are highly repetitive, repeating the same motions over and over.  Compare typing a 6 page document on a computer or an old fashioned typewriter.

We used to have to reach for a piece of paper, roll it into the machine, type, make corrections by reaching for correction fluid, rolling up the paper again, rolling it down etc. etc. for every page.  Now we just power up and type until we’re finished then press another button and it all pours out of the attached printer.

So all the moves that we used to make have gone and we’re just left with muscle wearing repetition.

The only way to compensate for this is to reintroduce other movements – taking breaks to do filing, make a coffee, anything that lets your muscles stretch and release.  Why not try doing an exercise or two?

Tweet This Post