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
- Difficulties in re-focusing the eyes and double vision
- Eye redness and irritation
If dizziness occurs while working on your computer, make sure to do the following:
- Take a break. Do some stretching and walk away from the computer screen. If unable to walk away, just cover your eyes occasionally.
- Roll your eyes clockwise and counterclockwise three times.
- 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:
- Shift your position from time to time.
- Keep your head, shoulders and spine supported.
- Adjust your chair respectively to this position.
- Buy a chair with five casters to maintain adequate support.
- 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.