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Computer-Related Aches
and
Pains
Your fingers are punching furiously
at the keyboard, your eyes peering at the 11"x
8" screen, just over 2 feet away from your eyes and
your brain's working at a feverish pace - all three in
absolute unison, in an attempt to complete that last
minute project within the "Oh, so short"
deadline! You'd better complete it or else the boss will
grab your neck!
Hey, before the boss grabs it,
don't you think it is already in someone else's vicious
clutch? Hasn't the familiar, dull ache begun to set in
at the base of your neck, the one that normally does
when you have worked continuously for over 4-5 hours at
your computer
Despair
not! All you computer aficionados - here are a few
cardinal dos and don'ts that can help keep aches and
pains at bay. You see it is all about ergonomics -
working efficiently with minimal pains!
Your
neck, technically the cervical spine consisting of 7
vertebrae, is highly mobile and bears the load of the
head. Little wonder then, that a metaphorical load in
the head often translates into a literal pain in the
neck. No matter what age-bracket you fall into, you are
vulnerable to it.
The factors that trigger off
the pain
1.Long hours at the computer and
strained postures during the course of
work.
2.Prolonged exertion of the shoulder, neck and
arm muscles.
3.Long spells of mental stress often due
to tough schedules and work anxieties.
We shall
now work out a strategy to tackle the problem at hand,
with round the clock posture awareness and control. The ideal
posture as illustrated, should take the following
features into account:
Seating
Adjust the height of your seat to
allow for:
Feet planted comfortably on the floor or
footrest;
Knees to bend at 90° or slightly greater;
Thighs to rest parallel to the floor.
Adjust seatback
position to allow for:
Hips to bend at 90°or slightly greater;
Back to be fully supported and resting firmly on the
backrest;
Adjust seat pan depth to allow for a 2 - 4" gap
between the front edge of the seat and back of
knees.
And having done the above, ensure that your
chair does not get swapped as often
happens...
Mouse and Keyboard Height
Adjust the height of your mouse and keyboard to
allow for:
The hands to be at elbow height or slightly
lower;
Forearms and hands to form straight lines;
Shoulders to be relaxed, with elbows at an angle of
90° - 120° to the arms, preferably resting on
the arms of the chair.
Monitor
Placement
Adjust your monitor position to allow
for:
The top of the screen to be in line with or slightly
below, your eye level;
Direct monitor viewing;
A comfortable distance of between 16 - 28" from
your eyes;
An upright head posture with the chin tucked
in.
How
Your Vision Affects Your Body
As you age, your
eye's lens becomes less elastic, a condition called
presbyopia. What this means is that for people in their
40s or older, the computer screen gets a little fuzzy,
even with glasses. Trying to read a fuzzy screen can
give you a headache.
So where do the other aches
and pains come in? These are often caused by trying to
read the screen through the bottom portion of bifocals,
or though half-eye reading glasses. You tip your head up
or lean forward to see and this unnatural posture makes
you sore.
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Computer vision syndrome isn't the only
problem. Place your monitor straight ahead to
avoid neck and back strain.
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Ergonomics
Poor ergonomic setup is another cause of
head, neck, shoulder and back pain. Follow these
quick tips for maximum comfort.
Place your monitor directly in front of you,
not off to one side (it should be about 20 to 26
inches away from you).
Make sure your monitor is neither too high
nor too low. CVS expert Dr. James Sheedy
recommends that the center of the screen be four
to nine inches below your straight-ahead gaze.
You may need to place it on books or raise or
lower your chair. If you reposition your chair,
keep in mind that your arms should be parallel
to the floor when you type, and your feet should
be flat on the floor (or a
footstool). |
Finally, maintain good posture at your desk:
keep your back straight and your shoulders
back.
Some Dos and Don'ts for computer
geeks
Stretch your body once every hour in order to avoid
and reverse the effects of stress on the muscles;
Avoid direct or overly bright lighting but make sure
you have enough light to comfortably and safely perform
your work;
Take stretching or exercise
breaks, during your workday and integrate them into your
daily life in order to exercise the neck and shoulder
girdle muscles.
While performing these neck and shoulder muscle
exercises do not bounce or use jerky motions or stretch
till it hurts.
While performing the stretches breathe deeply and
relax and extend your appendages, till you feel a
comfortable stretch. Move smoothly and slowly, jerky
movements during exercises could hurt your
muscles.
Note:
These stretching exercises
are not prescribed to cure existing problems, but may
help preventing future ones. Individuals with previous
injury should consult a personal physician before
performing these exercises on a routine basis.
It is
amazing how our body communicates with us by sending
specific signals. Sadly, we often tend to ignore them
and in the course of time we accept these disharmonies
as a normal part of our body rather than as signals to
slow down and take corrective action.
So the next time you hunch before
your computer, keep ergonomics in mind. Check your
posture, take breaks intermittently and exercise your
neck and shoulders in between. Rest assured, with the
aches and pains gone, you will zoom ahead with your
work...
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