The use of computers are rapidly gaining influence in every sphere of activity. Computers arewidely used in purposes of documentation, record keeping, accounting, banking, software
development, web creation, networking, browsing, gaming, etc. The influence of computer is
great due to the sheer number of people who are using computer on a daily basis. Computers are
becoming part of everyday life because of one's profession, communication, leisure, or personal
usage. Widespread use of computer comes at a price as it creates a range of health issues for those computer addicted.
Photo credit: en.wikipedia.org
Sitting prolonged periods and working on computer cause a series of health conditions. These condition occur because of bad posture, physical inactivity, eye strain, movement of hand and fingers, radiation, etc. The common health conditions seen in computer users are back ache, neck ache, headache, shoulder ache, and hand or wrist ache which occurs because of maintaining a bad computer posture for a prolonged period of time.
Photo credit: www.ergonomics-info.com
Back ache:
This is the most common condition that occurs due to maintaining a wrong posture
when sitting and sitting for a long period of time without much movement of the back. The wrong posture may be due to the position of the chair and also the position of the computer peripherals on the desk. When the monitor, keyboard, or mouse is placed further forward, it causes the user to over-reach the peripheral devices and hunch forwards. The stooping forward of the body causing the back to curve in that direction. The hunched posture for a longer period of time causes the back and spinal muscles to do the extra work of holding the body upright, that causes fatigue, pain, and degeneration. The normal curvature of the lumbar spine is altered in a hunched position.
Management:
Sit in an upright and neutral position while working with the computer. This maintains the normal curvature of the spine and prevent excessive torsion forces. Keep the legs rested on the floor or foot rest. Place the computer peripheral devices at an appropriate reachable distance on the desktop. Use a good ergonomically designed height adjustable computer chair to maintain a good posture and reduce the stress on the spine. A chair with a good lumbar support is advisable for those working for prolonged periods on a computer. Adjust the backrest of the chair to support the curve of lower lumbar portion of the spine. It is also good to have a chair with a good arm rest so that one can use it to rest the arms and thus partially take off the burden on the spine. Take regular breaks from work and do stretching exercises.
Ergonomically designed chair
Photo credit: http://www.igcseict.info
Neck ache:
This is another common condition that is caused by the poor posture of the head and maintaining that position for a prolonged period of time. Headache also accompany sometimes. The head is tilted forwards and towards the direction of the computer peripherals and monitor forming a stooped posture. The stooping posture displaces the center of gravity of the head when resting on the spine. Excessive force is required for the muscles of the head to keep the head in upright position along the center of gravity. The extra effort produced by the muscles of the neck for a prolonged period of time causes fatigue of the muscles and neck ache. A static off neutral head position for a long period of time causes altered blood supply to the brain and produces headache.
Management:
You should sit straight and position the computer screen to maintain in a comfortable viewing distance. Keep your neck at a neutral and center-of-gravity position. Do neck stretching exercises at intervals. Turn your head slowly upwards, downwards, and on both sides to prevent fatigue.
Shoulder ache and arm pain:
This is caused by the improper position of the hand and wrist when using computer peripheral devices. Proper support of the wrist and the hand is needed when working with the keyboard or mouse. Adequate desktop support is needed when using a computer mouse. Wrist rest is needed while typing with a keyboard. When a wrong posture of the hand is sustained for a longer duration, it causes fatigue of the muscles in the shoulders and hand.
Management:
Keep a suitable height for the keyboard and monitor and maintain a correct height for the person, and not bend over to reach the keyboard, mouse, or view the monitor. The forearms should be parallel or sloping towards the desktop to provide good support for the arms and wrist. Provide adequate space on the desk for the computer peripherals such as the keyboard and mouse so that there is ample space for resting the arms and wrist. Altering the work done by the hands also help to make sure that the arm muscles do not get fatigued.
