Computer Ergonomics: How to Protect Yourself from Pain and Strain

3 Mins read
  • Improving ergonomics must be your top priority to avoid repetitive motion injuries

Living in the 21st century means you cannot stay away from technology, primarily computers. Almost everyone today makes use of a desktop computer for either work purposes or studying purposes. Both of the activities are ones that one cannot skip. You need to know how to use technology to improve ergonomics to stay healthy.

Plus, we also have several passions and hobbies rising to the top today, which involve intensive interaction with computers. Gaming happens to be a prime example of such a passionate pursuit.

However, such heavy dependency on computers often leads to the development of repetitive stress injuries and stress disorders. Without even realizing it, we may stress our body way too much and eventually face a major loss. For that very reason, we must make some amendments to our routines and practices to minimize the physical damage to the body. These include:

Make Exercise a Routine

Perhaps, the most effective way of protecting yourself from pain & strain brought about by sitting stiffly in front of the computer for consecutive hours is to practice a healthy routine. Or, more accurately, incorporate exercise into your daily routine. Make it a habit or even a chore.

It will be most effective if you incorporate small exercises in breaks between work. And keep several of such small breaks. We will advise you to move your body after every ten minutes. To ease the pain in your back, stretch up a bit. Straighten up your shoulders and stretch yourself upwards while sitting, as much as you possibly can, and then relax. Similarly, for hands and wrists, you can practice finger fanning, in which one spreads out the fingers of the hand and then clenches the hand. Do it over and over again for pain relief.

Upgrade your Workstation

Well, you know, the setup of your workstation has a direct impact on your physical well-being. If you have a desktop computer but not a proper chair to complement the setup, we will recommend you get yourself a comfy office chair. Make sure it has a cushion or a firm structure to support your back.

Similarly, upgrade your monitor and use an adjustable monitor stand, so you need not sit in a slouched or crouched position to watch what’s on-screen. We will advise this in particular for those who use a laptop. Since laptops have screens attached to the keyboards, increasing the distance between yourself and the screen is also not possible. In doing so, you may strain and pain your hands and wrists.

Take Care of Your Eyes

Quite evidently, our eyes suffer through most pain and strain due to excessive exposure to screens. When it comes to computers & laptops, our eyes suffer even more. And that’s because our eyes not only deal with the harmful radiations from the screen, but we also have to adjust them to certain positions to watch clearly. At times, we may squint too much.

The most stressful condition is for those who wear glasses. Naturally, our eyes prefer a distance of six meters for regular viewing. But when the screens are up so close, they cause a negative impact and deteriorate their performance. It happens to be a major concern for those who wear spectacles because they are already worried about their eye health. And the resulting eye fatigue and strain can also lead to the development of headaches, particularly for those with a weaker vision.

To tackle the issue, you can make a few minor but effective changes. Ensure that the light source does not light directly onto the computer screen or your eyes. Lower the brightness and reduce the contrast such that the screen feels soft to your eyes. Moreover, tilt the screen to avoid reflections.

 Also, the best way to deal with eye-related pain is to give them the required rest. Take good breaks in between and sleep well after working all day.  It is important that you sleep well at night. Sleep is an important element of the overall wellness and health of an individual. A good sleep fixes your body and prepares you for the next day. Also, make your mattress comfortable to get a cozier sleep all night.

In Desperate Times, Take Desperate Measures

Lastly, as you take your measures, remember that you must not take the pain and strain lightly if you experience constant numbness or pain in a certain part of your body. Report to your physician instantly.

You mustn’t forego weakness or other pains that may interfere with your functionality unless there’s another obvious medical reason for the pain.

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About author
Shawn Mike has been working with writing challenging clients for over five years. His educational background in the technical field and business studies has given him the edge to write on many topics. He occasionally writes blog articles for Dynamologic Solutions.
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