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Is Your Computer Hurting You? |
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Long-term computer use can cause headaches, repetitive motion injuries, eyestrain, and circulation problems. Here are some ways to help limit your risk: Your eyes should be approximately level with the top of your computer screen, so that you look slightly down at the centre of the screen. This allows the back of your neck to be extended and relaxed when you are sitting up straight (and yes, you need to sit up straight)! Your keyboard should be positioned so that when your fingers are on the keyboard, your upper arms are hanging relaxed from your shoulders and in line with your body (not reaching towards the keyboard), and your forearms are at a 90 degree angle to your upper arms. When typing, make sure the backs of your hands are in line with your arms. You shouldn't have your wrists bent either up or down. Get a chair with good support, so sitting straight is comfortable. Your hips and knees should both be at 90 degrees when your feet are flat on the floor. The front edge of the seat should not press against your legs. It's important to be able to adjust the seat height, because you can then position yourself correctly even if your desk is too high or low. If you need to raise the seat higher to achieve the correct arm-to-keyboard position, do so. If this puts your feet and legs in the wrong position, use a footrest (or telephone book) to raise them to the proper height. Don't rest your feet on the chair casters - this bends your knees too much. Once your arms and legs are correctly positioned, adjust your computer screen to the right height. Set your CRT monitor's refresh frequency above 70 Hz. Under 70 Hz, the subtle flickering of the monitor is visible, and tiring, to most eyes. If you're not sure, turn your head and look at the outside edge of your screen - you'll notice the flickering out of the corner of your eye. This setting can be found in your Windows desktop Properties. To prevent eyestrain, look away from your screen at least every fifteen minutes, focusing on things at varying distances. Be sure that you're not squinting through glare across your screen, and adjust your monitor brightness to a comfortable level. And this may sound silly, but remember to blink! As we concentrate on our work, our blink rate decreases dramatically, causing dry, strained eyes. Throughout the day, sip water (not coffee or pop) to stay hydrated. Get up from your chair at least once every hour. Stand or walk, and gently stretch your legs, neck, shoulders, arms and back. Correct positioning, regular breaks, stretching, and hydration will aid your circulation and concentration, and help prevent injuries and eyestrain. By: Diane Henders, Bright Ideas Personalized Learning Inc. For more information or computer training services, please call Bright Ideas Personalized Learning at (403) 692-2255. |
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