Simple Tips For Improving The Computer User’s Health

Considering we spend most of our day attached to a device such as a tablet, smart phone or laptop/computer.  How often do we consider how they affect our health?
If you fit in the group of people who use computers on a daily basis, you may feel some inconvenience after sitting for long periods of time. Nauseousness can occur too, if you focus on the computer screen for too long.


These risks can be prevented by simply improving on how you work. Use these suggestions to learn how to take care of your health during the time you work on a computer.


Introduce this into your daily routine, and make yourself a healthier workplace.


Adjust Lighting To An Appropriate Level


If you haven’t heard, there is a technical condition for a temporary illness caused by long exposure to the computer screen called Computer Vision Syndrome(CVS). If you adjust light in your working area, you reduce the risk of CVS. Close the blinds to dim the light, but do leave enough light needed to work with any papers or documents without a hitch.


Keep your computer screen dust and dirt free all the time. To control the screen’s flare, use anti-glare filter.

Figuring out how to use the lighting settings can be a simple, yet highly effective way


Keep Your Eyes Safe


As mentioned before, CVS is a very real and not so pleasant temporary ailment caused by long exposure to the computer screen. Some of its symptoms are:


  • Neck pain
  • Blurred vision
  • Headaches
  • Difficulties in re-focusing the eyes and double vision
  • Eye redness and irritation
  • Fatigue


If dizziness occurs while working on your computer, make sure to do the following:


  1. Take a break. Do some stretching and walk away from the computer screen. If unable to walk away, just cover your eyes occasionally.


  1. Roll your eyes clockwise and counterclockwise three times.


  1. Optometrists give useful advice to look at a distant object preferably about 6 meters away. Stare at this object for 10 seconds and repeat this process three times. Execute this drill every hour of your work.


Make sure you visit your doctor or your optometrist regularly in order to have your eyes checked.


Bolster Your Feet and Wrists


When working on a computer, you are constantly in one position and there is minimal bodily movement. This can make your feet go numb.


On the other hand, you use your hands for work, so wrist strains are unavoidable. Use foam support for your wrists in order to reduce the soreness and discomfort. Some mouse pads have built in wrist support, so you should consider using those. They should be placed at the same level as the keyboard.


Also, don’t forget your feet! Use a foot stool to keep a good sitting posture and do some ankle exercises for a couple seconds every now and then.


Pay Attention To Your Sitting Position


How often do we actually do this when using our computer? Back pain and discomfort can be easily prevented if you know how to properly sit at a computer desk.  Just by having a good posture, you can lengthen the time of your work on the computer.


Pay attention to the following:

  1. Shift your position from time to time.
  2. Keep your head, shoulders and spine supported.
  3. Adjust your chair respectively to this position.
  4. Buy a chair with five casters to maintain adequate support.
  5. Try using a rolled up towel or lumbar support to enhance your chair and decrease load in your spine


Have Some Time Out and Move Around

Despite your deadline, you need to take a break and move around in order to be able to finish your work properly. Have short breaks every two hours. Get off your chair, move around a bit, and even try to move your laptop to a high bench and type standing up. Then, perform these simple exercises:


  • Hold the bottom of your chair with one hand and let your ear drop to your shoulder. Lean in the opposite direction of the hand holding the chair.


  • Roll your shoulders, squeezing your shoulder blades with full movements. Repeat this exercise several times.


  • Make a tight fist and spread it as wide as you can. This will help your wrists rest.


  • Pull back your fingers so your hand bends at the wrist and repeat this a few times.


  • Raise your hands and keep them at your shoulder level, this way you will stretch your back. Keep your elbows down and push back your shoulders. Repeat this exercise several times.


These exercises will help you feel relaxed, refreshed and ready to go back to work! You will also notice that you can take on a few more hours on your computer than before.


You can download, print and post in your office this informative computer user’s health visual guide.


Bio: Katrina McKinnon is the Community Outreach Manager for Alsco. Alsco provides hassle-free and convenient linen, hygiene systems, and first aid rental services for the restaurant and hospitality industry.

3 Top Ways You Can Improve your Waiting Room

1. Consider the design

Yes, you’re a Physiotherapist, not an interior designer. But there are specific elements you can easily and affordably incorporate into your reception space, including comfortable seating. One progressive design company has suggested that modular seating — with movable components and cushions that can be customized to different offices or individuals —  Bear in mind that what’s comfortable for some patients may not be for others. Chairs with two sturdy arms may provide more support. Remember, your patients are in pain, that is the reason they are in your clinic.

Greenery and plants can improve the look of your waiting room and even improve the air quality. A NASA study found that aloe vera, spider plants, and Gerbera daisies help filter volatile organic compounds (VOCs) out of the air.

Check out Pinterest for some creative waiting room design ideas.

Waiting room dreams

2. Make wait time enjoyable

Studies have shown that the actual wait time is not as important to people as the perception of their wait. If their time was spent doing something pleasant, patients are less likely to notice that your physiotherapists are running a little late— let alone complain about — the wait. Brewing a cup of coffee or tea takes several minutes and can increase patients’ overall perception of value.

Giving patients the chance to shop while they wait is another idea that helps some doctors keep patients busy and boost revenue at the same time. This could feature the toys your therapists use during their treatments such as trigger point balls, foam rollers, creams, thera-band etc.

3. Let patients be productive

While patients are waiting to see you, are they flipping through outdated magazines? Or using that time to do something productive like educating themselves about their health from your website or blog? New research shows that one in five patients uses his or her smartphone to search for health-related information in the waiting room before an appointment.

You can help them by providing free Wi-Fi. Directing them towards high-quality patient education materials of your own, either on your social media pages, or on a TV or tablet in your waiting room.

Signs You Need Physiotherapy

Aches and Pains That Scream an Urgent Visit to a Physiotherapist

Physiotherapy may be associated with disabled people, seniors, and those with injuries or recovering from one, but it is actually helpful in maintaining health for people of all ages.


Spine health


A study published in AFP (Australian Family Physician) showed that many health conditions that are checked by GPs are referred to physiotherapy.

  • Almost 80% of musculoskeletal problems
  • 5.07% of neurological concerns
  • Almost 5% of general & unspecified conditions
  • Nearly 3% of skin issues
  • 1.43% of urological problems

Even social problems are referred to a physiotherapist, although the percentage is low.

For some, physical therapy is crucial. For others, it is a choice.

In some cases, it is a need that has to be addressed the earliest time possible.

What are the signs that you need physiotherapy ASAP?

When you experience recurring pain

Injuries and other body aches often go away after a few weeks and some medication. Pain brought on by a sprained ankle, for example, will ease up after an affected ligament starts to heal.

However, if the pain recurs after a period of time, it becomes chronic, which can hamper you in many ways. Persistent back pain, for example, can cause stress which can lead to other health conditions.

Before it’s too late, it is important to see a certified physiotherapist and get down to the root of the problem. They will perform a thorough examination and recommend a rehabilitation program appropriate for you.

What is great about physical therapy is that most treatments are designed to resolve your problem permanently.

When you experience pain after sitting at your desk for long periods

Your body is designed for movement, which is why it’s not a surprise that you will experience pain when you remain seated for extended periods of time. Since you remain in one posture when sitting at your desk, you may experience cramps of the joints and muscles, headaches, and backaches.

Although these problems can be remedied by taking regular breaks and keeping the body in motion and active, a physical therapist can help you adapt better work habits in terms of proper posture.

Physiotherapy services that include job task and environmental analysis are exactly what you need to make the pain go away.  

When old injuries re-assert themselves

If an old injury flares up as a result of certain activities, you should have yourself checked by a physiotherapist. They, more than anyone else, have the skills and knowledge on how to address physical problems old or new. Even conditions that have built-up over time is right up their alley. So why suffer when you can spare yourself from the pain?

When you have balance problems

Are you experiencing symptoms like dizziness, vertigo, and lack of balance? It is possible that there are issues in your inner ear, which houses structures that are vital to maintaining your body’s balance.

There is a physiotherapy treatment that will make the symptoms go away. But a therapist can only recommend it after a thorough examination. In most cases, your treatment plan will include a string of exercises that will reconfigure your nervous system.

When you experience urinary incontinence

As you age, urinating in an uncontrollable manner will become a bigger problem, especially in women. If this happens to you, it can be one of two things – urge incontinence or stress incontinence. The former refers to an intense need to urinate causing leakage, while the latter refers to sneezing and coughing that place stress on the bladder.

Although this condition increases with age, seniors don’t need to suffer in silence. A physiotherapist can recommend pelvic floor exercises to help with the problem. This explains why physical therapy is essential in aged care facilities.

When you are affected by neurological disorders

Did you recently have a stroke that caused mobility and flexibility problems? Physiotherapy is what you need to help you learn the skills you lost. The work may be extensive, but it is better than nothing. A physical therapist will provide tools and exercise that can help with your condition. They are also responsible for identifying how much stress you can take while performing your treatments.

With almost 4,000 physiotherapy businesses operating in Australia in 2010, according to the Australia Bureau of Statistics, you don’t have an excuse not to see one when the need arises, urgent or otherwise.

For employees and athletes, make The Office Athlete’s physiotherapists your new best friend.