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.

Computer vision syndrome isn't the only problem. Place your monitor straight ahead to avoid neck and back strain.

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...