While using a computer for prolonged hours, you may feel backache, pain in your fingers and wrist, burning sensation in eyes, and so on. These can be the warning signals, which may turn into musculoskeletal disorders like carpal tunnel syndrome, tendinitis, tenosynovitis, etc. The origin of these disorders could be:
· Improper or bad body posture
· Improper workstation setup
· Long periods of typing
· Incorrect work habits
· Stressful work conditions, and so on.
If you feel any persistent or recurring pain or discomfort that you think may be due to computer usage, consult a qualified physician immediately.
The science of comfortably adjusting the work environment to fit human body is Ergonomics. You should follow the principles of ergonomics while using your personal computer or laptop. Following the ergonomic principles can help you in following ways:
· You can work for long hours without getting strain
· Despite the workload, you would not feel body ache and uneasiness
· The quality of work and output improves
· Can optimally concentrate on your work thereby increase your efficiency
Major causes of body ache and strain, and their preventive measures are as follows:
· Improper body alignment: Set up your computer, notebook, table, and chair heights to fit you.
· Prolonged positions: One of the major injury risk factors is the static posture. Try to have a short break of 4-5 minutes every hour to shift positions, walk, stretch, and so on.
· Repetitive movements: Make variations while working so that you use different muscles. It helps you to keep a particular muscle away from strain.
· Inadequate vision: Go for an eye check every six months.
ERGONOMICS PRACTICES WHILE USING YOUR PC
Position of Monitor
The screen should be about 25 inches from your eyes, or about an arm's length. The top of the monitor should be at eye level because the eyes are at their most comfortable position straight ahead but slightly downward. This posture also makes it easiest to balance your head above your shoulders with the least muscular effort.
Screen Brightness and Color Scheme
Make sure there is no glare on the screen and it is dust free. Black characters against a light gray background are often easiest on the eyes for long periods. Adjust the contrast and brightness to create the brightest screen without blurring.
Position of Keyboard
Keep keyboard level with or slightly below elbow height. The elbows should form a 90-degree angle with your body from the shoulders. While keyboarding, try to hit the keys lightest possible.
Position of Mouse
Mouse position should be on the same level as the keyboard so that using of mouse does not create a twisted or reaching posture. To reduce the use of mouse use key commands and shortcuts as much as possible.
Room Lighting
Adjust room lighting as per day and night requirements. The most important aspect of lighting is to reduce glare and bright reflections from your screen, glass walls, or other reflective surfaces.
Position of Wrists, Hands, Head, and Shoulders
Keep yourself in Neutral Posture. Neutral posture is the position that is most effective with the least stress on the body. We can describe the Neutral posture as:
· Head straight, should never be bent ahead
· Back relaxed and supported, shoulders straight and relaxed
· Elbows close to the body, wrists and hands straight
· Never twist your hands and elbow. Keep wrists and fingers straight
· Try using whole hand and arm movements to navigate around the keys
FACT TO KNOW
While working on a computer, take frequent short breaks and make posture changes. Stand up and stretch at regular intervals. Do not keep a water bottle near you. Instead, go to the water tap to get water.
Position of Chair
Use an ergonomic chair that provides good support to your hands and lower back. If an ergonomic chair is not available, use a pillow or rolled-up towel to provide lower back support. Use a footrest if your feet cannot touch the floor. Adjust your chair or work surface height to keep your arms and hands in a neutral position. The seat of the chair should be large enough to accommodate frequent changes in position. Try to adjust the computer tables or desks vertically so that it suits your height.
Care for Eyes
Scientists have studied that while looking at a computer monitor, on an average, people blink 1/3 as frequently than normal. This may lead your eyes to fatigue and dryness. Periodically look away from the monitor and focus at a distant point to give your eyes frequent rest.
Ergonomics for Laptop Users
· Do not put your laptop directly on your lap, heat related diseases can expose you
· Never block the laptop air vents. Do not allow other equipments like printers, stationary, notebook, etc to block the airflow.
· Do not let the laptop Ac adapter to touch your body or any heated surface.
Ergonomic Exercises for Computer Users
· Resting and refocusing your eyes: Periodically look away from the monitor and focus at a distant point for 2-3 minutes.
· Correct Posture: Try to sit in the neutral posture on an ergonomic chair.
· Exercise for your neck: Turn your neck to left and then bring back to the normal position. Similarly, do for right sides also. Follow same process for turning your neck up and down also.
· Wrist rotation: Stretch both your hands straight to the front and close the fist. Now, rotate both the fists together ten times clockwise, then anticlockwise.
Apart from these ergonomic exercises, you can go for jogging, walk, swimming, cycling, and other exercises. Enjoy computing!!!