Working for hours on end with a computer is now a fact of life.
Whether it's an aspect of your work or whether you use computers just
for fun, there are certain risks involved with prolonged computer use.
This simple 7 point checklist will help you recognize and avoid the most
common problems:
C ontact stress
O rganisation
M onotony
P osture
U ncomfortable environment
T etchiness
E xercise
Contact Stress and Computers
Contact stress refers to the pressure that is put on different parts of
the body whilst in a relatively fixed position. Wrist and hand problems
are common with computers. For example, 'floating' your hand over the
mouse for long periods leads to strain on the ligaments in the back of
the hand and the wrist. The sensation is not unlike gripping a pen for
long periods. Leaning wrists against hard surfaces such as the edge of
the desk leads to similar problems.
Over time, health problems may occur as a result of high repetition of
hand movements, forceful typing, or having bent wrists whilst using the
key board. Carpal tunnel syndrome is a painful condition that affects
the wrists and hands following pressure to the median nerve. Numbness
may also be experienced in one or both hands and even the simplest of
tasks involving the hands becomes a painful and sometimes impossible
activity. Attention to posture, light keyboard actions and mouse
movement and simple regular exercise (see Exercise) can help to prevent
problems. If problems do arise it is important to stop and seek medical
assistance. In extreme cases surgery may be required to relieve
symptoms, but rest, coupled with remedial exercise, is the most likely
medical intervention.
Organizing your Work and Comnputers
Organizing your work can help prevent computer-related health problems.
Think about the nature and pattern of your work. If you have to
undertake repetitive tasks with the computer try, where possible, to
vary these with other activities. Coffee and lunch breaks are there for a
reason. Don't be tempted to sit at the computer during breaks; much
better to get your circulation going and step out for some fresh air.
Think carefully before accepting overtime or agreeing to take on extra
work, or forcing the pace to try and finish the work you have. The more
work you accept the more it may be assumed you can cope. There are times
you may need to assert your rights in order to keep a balance in your
life.
Computer Monotony
Any task that involves staring at a computer screen, no matter how
exciting or interesting, leads to physical fatigue. So whilst you may be
quite happy to press on with work your body may have other ideas. The
most common physical complaints are eye strain and problems with vision
(blurring and itching being typical). Headaches are also a product of
prolonged staring at a screen. Remember to look away from the screen
when you don't need to use it. Check that the light levels are
comfortable and that you are not dealing with screen-reflected glare
from windows or lighting. Some people find glare-reducing screens
useful. If you experience repeated headaches you should visit your
doctor.
Posture and Computers
Bad posture is enemy number one. Posture includes the factors previously
discussed under Contact Stress. Check your posture now! You should be
able to reach the keyboard and mouse whilst bending your elbows at 90
degrees, with your shoulders relaxed. If you are stretching, this could
cause problems. Your back should be straight and the top of the monitor
should be just below eye level. If your monitor is to the left or right
of your keyboard you are putting strain on your neck. Long periods of
time at the computer often leads to pain in the lumbar region of the
back. Neck and shoulder problems also result from poor seating and the
poor organization of equipment on the desk (stretching for the telephone
or files etc).
Uncomfortable Computer Environments
Some of the issues previously mentioned contribute to an uncomfortable
work environment. Poor lighting levels or screening, poor air
circulation, noise and equipment issues all contribute to an
uncomfortable work setting. The attitude of colleagues affects the
atmosphere of work. A good combination of environmental and relationship
factors are necessary to help avoid stress.
Stressed Out on your Computer
When the demands made on a person outstrip their ability to deal with
them effectively, the term 'stress' is applied. A lot of stigma is still
attached to stress despite the fact that it is the single most common
factor for missing work. People rarely phone in to say they are sick
through stress and are more likely to refer to something opaque like a
viral infection. People are fairly good at spotting the signs of stress
in others, but not always as sensitive to their own feelings. Signs of
stress are feeling irritable, feeling down, not sleeping properly,
digestive problems, backaches and headaches and an increase in blood
pressure. Realizing that you are experiencing stress in a negative way
(stress is relative remember) is the first step in taking corrective
action.
Exercise on Your Computer
Exercise is a great tonic and it can be as simple as stretching your
arms and legs and flexing your back, neck and hands whilst sitting in
front of the monitor. We all know that exercise is good for the body and
the mind, yet not everyone participates in the way they could or
should. A combination of good diet, low caffeine, and regular movement
of the limbs can go a long way to preventing or solving health problems
associated with your computer, and of course, your life in general.
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