As we use computers for longer hours every day, we may notice increasing
aches and pains in some parts of our bodies. These musculoskeletal
problems can happen in anyone who uses a computer for long hours. The
problems can range from minor muscle aches that last less than a few
hours to persistent tendon problems that can last for years. The more
severe problems can lead people to leave a job they like or stop doing
sports activities they enjoy, like tennis or bicycle riding. So we
should do what we can to prevent the minor aches of work from
progressing to disabling conditions.
The most common body areas to watch for are the hands, wrists, elbows,
shoulders and neck. The problems may vary from aches to pain, burning,
numbness or tingling. These symptoms may be felt during typing or mouse
use or at other times when no work is being done, including during the
night when the symptoms might wake you up. If you experience these
symptoms, or other persistent or recurring pain that you think may be
related to using a computer, you should see a qualified physician. The
earlier a problem is properly diagnosed and treated, the less chance
there is that it will progress to a disabling condition. Now, having
said that, you should know that most often these problems are not
serious and will go away with a little attention to the way you work.
Point 1. When working on the computer for long hours, pay attention to
tension, discomfort or pain you feel and take immediate action to
relieve it.
Point 2. Make sure you stand up and walk away from your computer on a
regular basis. Just walk around for a few minutes, stretch, and relax.
This should be done at least every hour. Use a timer and get away from
your computer every 20 to 30 minutes.
The greatest risk for these problems occurs when people use computers
intensely for long hours and work in poor postures. Ergonomics is the
study of understanding the limitations of the human body in order to
design productive and comfortable workplaces, tools and work tasks.
Figuring out how to properly set up your workstation, chair, monitor,
keyboard and mouse can be a complicated task because when you adjust one
thing, like the height of the chair, it can effect something else, like
your wrist angle. The goal should be to adjust everything so that your
body is in a comfortable posture that you would not mind being in for
hours. You would not drive a car without adjusting the seat and mirror.
Likewise, you should not drive the computer without adjusting it to your
body. Here is an overview of how to adjust your workstation:
Point 3. Adjust you chair so your feet and back are firmly supported by
the floor and seat back. You should lean back in your chair a little.
Arm rests can be a nuisance; they can press on the elbow or prevent you
from pulling your chair forward.
Point 4. Position the monitor so the top is about at the level of your
eyes and it is straight in front of you. It should be about an arm
length away. If it is difficult to see the small characters check the
glare, monitor resolution, or your eyes. You may need glasses (bifocals
can be a problem). You should not have to lean forward to see your work.
If you are frequently reading from books or papers when using the
computer, use a sturdy document holder set next to the monitor.
Point 5. The keyboard should usually be at a low height, near the height
of your elbows and the mouse or trackball should be right next to the
keyboard. They can be higher if you have a padded surface to rest your
forearms on. I am not a big fan of wrist rests; the wrist is a sensitive
part of the body and it should not be constantly resting on something.
Having to continuously reach for the keyboard or mouse may lead to
shoulder pain. If you have to reach for the keyboard or mouse (for
example with a high desk surface), rest your arms in the middle area of
the forearms. Generally the keyboard should be flat so that the wrists
are relatively straight.
Point 6. Try a different keyboard, mice and trackball -- there are many
alternative designs on the market and it is up to you to find the one
that works best for you. Some people find using the mouse uncomfortable.
They can try using the mouse with their other hand or try switching to a
trackball.
Finally, the stresses of work can make aches and pains worse. Ideally,
you should try to set up your work so you can control the pace and flow
of your work, so that you can take a break when you need to and not feel
like you have to work through your coffee break or lunch breaks. As
mentioned, get away from the computer for a few minutes regularly.
It's Your Body
Long hours on the computer can be rewarding, even fun, but they can also
lead to aches and pains in your neck, shoulders, arms and hands. If you
ignore these aches and continue working with improper work habits you
may develop painful and disabling injuries.
You may have heard of some of these musculoskeletal problems:
tendinitis, carpal tunnel syndrome, and other health problems referred
to as repetitive strain injuries (RSI) or cumulative trauma disorders.
Why some people develop these problems and others do not may be due to
things like our age, physical conditioning, medical conditions (e.g.,
pregnancy, diabetes), hobbies (e.g., musical instrument use, weight
lifting), and our ability to relax and get along with co-workers and
supervisors.
But they also can be brought on by long uninterrupted hours at the
computer, especially under stressful work conditions, using improper
work habits and improper postures. Although setting up your computer may
seem intuitive and as simple as pulling up a chair and reaching for the
mouse, it takes deliberate effort to use your computer properly.
originally posted: February 11, 2003