Computer Posture

Why computers are back breaking work

I want you to freeze, right now, as you are reading this. Don't move a muscle. Now think about how you are sitting. Are you sitting square on to the computer, with both feet flat on the floor? Are your thighs at 90° to your lower legs and upper torso? Is the top of the screen eye level? Are your elbows at 90°? Is your lower back supported by your chair and are your shoulders relaxed?

OK, you can move again now.

How did you do in that quick posture check? If you're anything like me you would have answered ‘no' to many of the question. Most of us know the theory about how we should set up our computers to avoid back and other injuries, but in practice we still allow ourselves to fall into poor habits. Your chair may be at the right height but do you tuck your feet underneath? If so you may be putting a strain on your knees and reducing the blood flow in your legs. Your monitor may be directly in front of you but do you actually spend much of your time looking at documents lying on the desk to one side of you?

Sitting at a computer may not seem a particularly hazardous occupation but we ignore the health and safety advice at our peril. The risks fall into three broad categories: posture related injuries, injuries caused by repetitive actions and eyestrain. Let's take a look at each of these areas.

Computer Posture related injuries.

Your employer and you are responsible for ensuring that your work station is set up correctly. You should have an adjustable chair which gives lower back support, and your monitor, keyboard and mouse should all be in the right position enabling you to sit comfortably in the 90/90/90 position. This means your knees, elbows and hips are all at 90° angles and the top of your monitor is at eye level. If you copy-type you should have a document holder.

The most common posture-related injury is lower back pain, but neck strain is also a frequent problem. You should walk around or stretch at regular intervals and never work for more than 45 minutes without a short break.

Repetitive Actions

RSI, or repetitive strain injury is the name given to a collection of injuries caused by repeatedly carrying out the same action over a period of time. You might hear this referred to as Occupation Overuse Syndrome (OOS) or simply as an overuse injury. These terms cover a range of injuries including Carpal Tunnel Syndrome, Tenosynovitis, Tendonitis and Bursitis.

Regular breaks are essential to avoid repetitive strain injuries. Try to vary tasks as well. For example, break up large amounts of typing with internet research so that you are switching between using the keyboard and the mouse. Take note of any twinges or pains immediately. Think about what maybe causing them and take action.

Eyestrain

There is no evidence that using computers damages eyesight, but frequent computer users often report blurred vision, headaches and difficulty in focusing. Headaches are more likely to be caused by poor posture than by eyestrain, so once again, the answer is a correctly adjusted work station and frequent breaks.

To reduce eyestrain you can turn down the brightness and the contrast on your screen. Make sure that your screen is not sitting in front of a bright light such as a window. A white roller blind can reduce the light without leaving you working in the dark. Avoid light reflecting on the screen, either from the window or from internal lights. If possible mix your tasks so that you get a break from working at the computer. If you do get headaches, blurred vision or other symptoms you should see an optician.

Good posture habits over bad

Setting up your computer area correctly is only half the battle. Developing the habits which will ensure you use it correctly can take much longer. Try the following five tips to encourage you to create and keep good habits.

 

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