The computer is a vital tool in many different job but most of us know that long periods of using a computer can increase a chance of developing an injury or bad posture. Inappropriate computer use can cause muscle and joint pain or overuse injuries of the shoulder, arm, wrist or eyestrain.
Posture-related injuries from computer use
Back and neck pain, headaches, shoulder and arm pain are very common injuries resulting from frequent computer use. All these problems may be worsen by bad posture, prolonged hours behind computer or bad set up of your desk.
Sitting requires less muscular effort than standing, however it still causes physical fatigue and tiredness. Reduced circulation of blood to your muscles, bones, tendons and ligaments, can lead to stiffness and pain.
Preventing computer-related muscle and joint injuries
Tips to avoid muscle and joint stiffness or overuse injuries :
- Have an adjustable desk designed for use with Pc or Laptops .
- Screen level should be either at eye level or even better slightly lower.
- Keyboard should be at a height that lets your elbows rest comfortably at your sides. Your forearms should be level with the keyboard and parallel to the floor
- Feet should rest flat on the floor or on a footstool
- Try to have an ergonomic chair designed to help you maintain natural spine while sitting
- Use of ergonomic keyboard helps your hands and wrists be in more natural position.
- Take frequent breaks, go for a walk, or do stretching exercises at your desk and stand frequently
- Have your mouse at the same height as your correctly positioned keyboard.
- Position the mouse as close as possible to the side of the keyboard.
- Use your whole arm, not just your wrist, when using the mouse.
- Type lightly and gently.
- Mix your tasks to avoid long using of the computer.
- Remove your hands from the keyboard when not actively typing, to let your arms relax.