computer related injuries

If your job requires working long hours on the computer, there is a good chance that you have experienced some back, neck, shoulder, or arm pain at the end of your long working days. These are some of the common computer-related injuries caused by bad posture while using a computer and poor work station design. Sitting is not really a strenuous activity but since it requires your muscles and joints to remain in the same position for a long period, it can cause stiffness and fatigue. Some simple changes in your work habits can prevent computer related injuries.

Posture related injuries:
Back and neck pain, headaches, and shoulder and arm pain are common computer-related injuries. Such muscle and joint problems can be caused or made worse by poor workstation design, bad posture and sitting for extended periods of time due to reduction in circulation to the muscles, bones, tendons and ligaments and can result in stiffness and pain.


Prevention of muscle and joint injuries:

Use an adjustable desk designed for use with computers
•Position the monitor so that it is either at eye level or slightly lower
•Position your keyboard at a height that allows your elbows to rest comfortably at your side
•Forearms should be roughly parallel with the floor and level with your keyboard
•Adjust your chair so that your feet rest flat on the floor
•Use a footstool if your feet do not rest on the floor
•Switch to an ergonomic chair, which helps your spine to naturally hold its curve while sitting
•Use an ergonomic keyboard to offer your hands and wrists a more natural holding position
•Take frequent short breaks and go for a walk or perform stretching exercises at your desk or Stand often.

Prevention of upper limb related injuries:
Muscles and tendons can become painful with repetitive movements and awkward postures and symptoms of overuse injuries in the upper limbs include pain, swelling, and stiffness of the joints, weakness and numbness

•Keep your mouse at the same height as your correctly positioned keyboard
•Position the mouse as close as possible to the side of the keyboard
•Use your whole arm, not just your wrist, when using the mouse
•Type lightly and gently
•Mix your tasks to avoid long, uninterrupted stretches of typing
•Remove the hands from the keyboard when not actively typing, to allow the arms to relax.