Computers are part of our daily lives.Using them for long hours has become a common thing done by many people nowadays. But doing this may result in back, neck and shoulder pain, as well as overuse injuries of the hands, and wrists.
Being in front of a computer for long periods of time can cause many negative impacts on health. Here are some basic tips to prevent health problems before they occur…
Don’t slouch. Sit up straight and position your computer screen at a comfortable viewing distance, generally at arm’s length. Keep the top of the screen below eye level and directly in front of you. Feet should be flat on the floor or you may use a footrest if your feet do not rest comfortably.
Set your chair correctly Always sit in a good quality, adjustable and comfortable office chair. Pull your chair close to the desk and adjust the seat height so that your elbows, hips, and knees are bent at approximately 90 degrees. Your forearms should be parallel to or sloping down toward the desktop.
Support your lower back Use proper good quality office chair with comfortable back to prevent any back or neck pain.Adjust the backrest of your chair to support the curve in your lower back and to help keep you upright when typing. Relax your shoulders.
Maintain a comfortable shoulder and arm postures Place your keyboard and mouse at the same height; these should be at about elbow level. Your upper arms should fall relaxed at your sides.
Be mindful of your neck position The screen of your computer should always be at your eye level which allows your neck to avoid from bending down or stretching up. At eye level also implies the screen should be to the center of your body position but not sidewards.
Massage your hands Carpel tunnel syndrome is a result of excess typing. A simple way to prevent this is to press the fingers of one hand with the other hand.
Take a break Get up and take a walk. Remember to take a break every 30 minutes and do some neck, wrist and shoulder stretches.
Exercise regularly Prevent injury and promote good posture by exercising regularly. Regular exercise such as walking, jogging or swimming will help you reduce your stress and strengthen your body.
Listen to your body Don’t ignore pain and aches. Pay attention to early warnings. If you feel any pain, soreness or discomfort in any part of your body particularly your back, neck and hand, check your posture and or take a break.
If the pain persists, it is time to see a physiotherapist.