How to Prevent Computer-Related Injuries

The more sedentary lifestyle encouraged by many technologies has lead to a set of health problems very different from our ancestors. This article will discuss some of the injuries acquired by spending time in a chair in front of a computer. I will be writing it, you guessed it, on a chair in front of a computer.

The best way to prevent computer-related injuries is by using an ergonomically-correct office set-up. It is recommended that the computer screen be in direct view about 18 to 24 inches from one's face, rather than to one side or the other. The keyboard should allow your hands to graze the keys easily, and the mouse should be directly beside it. Elbows and knees should be at about 90-degree angles, and you should not have to reach far for anything. Feet should be firmly planted on the floor.

Of course, equally important is taking frequent breaks. I don't always keep my feet on the floor. My chair has armrests, but they are spread wide enough that I can sit "Indian-style" for a while if I wish. This lets my upper body relax into proper posture without use of the chair back. Instead of office chairs, some people like to sit on exercise balls, but make sure you buy one that brings you to the correct height in order to maintain the proper elbow angle and an ease of typing. I change the position of my legs frequently, but the typing fingers stay at the recommended height. To prevent repetitive stress injuries of the wrist and fingers, shake them out now and then, stretch, and give them a break from their dutiful position on the keyboard whenever you take a moment to read over your work. If you want to reduce strain on your hands, it is helpful to learn to type without looking at the keyboard. Fingers should be in starting positions on the A, S, D, and F keys for the left hand, J, K, L and colon for the right, thumbs on the space bar. Some keyboards have a pad on which you can rest your wrists.

My computer is set near a window so that every 15 minutes or so I can let my gaze wander and my eyes adjust to another distance. The eyes need to rest just as much as any other part of the computer-user's body. In fact, they are very susceptible to strain. It is good to periodically change the brightness of your screen. You can also buy a glare-reducing screen or wear sunglasses. Ancient hunters on prehistoric plains have used face paint to reduce glare. I never tried this, but I'm sure it would work. So don your suit and tie and dark streaks across your cheeks and head to the office like a well-trained warrior! Godspeed.