Computer Ergonomics tells How to Protect Yourself from Strain and Pain

As the world has developed in advanced technologies. With the use of machines, the work got easy right, but did you think that work is got easy, what about your body functions? Since ever the computer has invented, all the work has been done on the computer without a second thought and people spend hours on the computers without thinking about their health and the impact on their bodies. They physically stress their bodies daily without realizing it by extending their wrists, sitting without foot support, and straining to look at poorly placed monitors.

These things lead to trauma disorders or repetitive stress injuries which can impact a long life on health. The symptoms may include pain, muscle fatigue, loss of sensation, tingling, and reduced performance. And that is why we study Ergonomics, which is a field of study that attempts to reduce fatigue, strain, and injuries by improving the product design and workspace arrangement. The main focus is comfortable, and relaxed posture. Here are some postures that you need to change while working.

Computer Ergonomics

Arrange Your Workstation- whenever you are working, adjust the workstations that aren’t quite right to decrease your awkward and continuously performed movements. Here you can see the arranged workstation in an image

Adapt Laptops– the Laptops and computers are not ergonomically designed for long terms use. The monitor and keyboard are so close to your body that they cannot both be in good positions at the same time. For long-time use, it’s best to have a separate monitor and keyboard. The laptop can be placed on books or on the study table so that it would be on the top of the screen and at eye level, try to use an external keyboard so that your elbows can take a rest.

Modify Your Body Mechanics– If you wear any specs then make sure that they fit properly to avoid tilting your head and try to keep your muscles relaxed. Sit straight aligning your ears, shoulders, and hips and when you sit, just think about making yourself an inch taller. And, switch your hands when using a mouse. Completely rest your wrists during breaks, also taking your hands off the mouse.

Adjust the Work Patterns– you should reduce the long-term use of computer time whenever possible. Try to divide your all work into smaller segments and switch between tasks that use different motions, like alternate use of mouse with reading and searching the web.

Move– the movement has many so many benefits as it relaxes tissues, reduces fatigue, lubricates the joints and prevents stiffness, improves circulation, and builds stamina. A research study showed that heavy computer users who successfully avoided computer-related pain moved in every 7 minutes. At least take a break in every 10 minutes to avoid any kind of muscle pain that has a long-term impact on your body, take a short break in every 10-20 seconds. Also, every 30-60 minutes, take a brief 5-minute break to stretch your body or walk around.

Exercise at Your Computer– Neck, and Shoulders are impacted the most, so keep exercising your neck and shoulder. Here is some exercise that you can do during the work.

Neck Rotation– Slowly rotate your head as far as comfortable to the right and left.

Shoulder Rotation– rotate your shoulders in a circular motion, then reverse directions.

Head Side to Side– Bend your neck so your left ear approaches the left shoulder, then repeat the same for the right.

Chin Tuck– Slide your chin a bit inward, without bending your neck. This is easiest to practice against a wall. Tuck chin in, attempting to touch the back of neck to the wall while also maintaining head contact.

Shoulder Blade Retraction– Pull your shoulders down and back a few times.

Shrug– raise your shoulders toward ears slowly and then hold it for a few seconds. It brings shoulders down and relaxes.

Shoulder Squeeze– Raise your arms in front of the body, with elbows bent and thumbs up. Pull elbows back, squeezing the shoulder blades together, and hold this for a few seconds then release.

Stretch Up– Sit up straight and stretch to be as tall as possible, hold for a few seconds, then relax.

Arm Relaxation– Drop your arms and hands to the sides as we stand straight during the national anthem. Then, gently shake them for a few seconds.

Arm Rotation: Raise your arms and rotate arms so palms face up, then rotate so the backs of hands face each other.

Wrist Flex– With your elbows on the desk, use your left hand to bend your right hand back toward the forearm. Hold it for a few seconds, then relax. Repeat the same on the other side too.

Finger Fan– Spread your fingers as far as possible then hold, then clench your fists, then release.

Also visit: Tata Group to hire 45,000 women workers at iPhone Hosur factory

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