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In this Digital Age of computers, laptops and all manner of connected devices, we tend to spend a lot more time in front of a screen than we did a few years ago. Even manual jobs often require online activity, whether it be replying to emails, raising invoices or updating social media accounts. Unfortunately, bad computer habits lead to a range of health problems that can affect your entire lifestyle. We’re not here to tell you how to do your job, but we are here to help you stay healthy whilst you’re doing it.
Incorporating ergonomics
You may have heard of ergonomic chairs and keyboards, but have you ever thought about exactly what it means? Ergonomics is the study of people's efficiency in their working environment, and the designing of products to aid comfort and efficiency whilst preventing repetitive strain injuries and other musculoskeletal disorders. It’s a science that incorporates psychology, physiology and engineering as well as numerous other disciplines, and it can mean the difference between enjoying your leisure time and having a bad back when you leave your computer desk.
Despite its theoretical complexity, the application of ergonomics is designed to be very simple and can be divided into digestible tips:
Chair angle – The way that you sit makes a significant impact on the shape that your skeleton and muscles adopt. To rectify the problem, adjust the back of your chair to achieve a reclining angle of between 100 and 110 degrees. Many people think that a completely perpendicular seated position (i.e. 90 degrees) is correct, but this can in fact cause aches and pains over time.
Chair height – Reposition your chair so that your keyboard and mouse are at elbow level and your wrists are completely straight whilst typing. If this results in your feet not touching the floor, use a footstool to compensate. The soles of your feet should also be flat against a surface.
Hips and buttocks – Push your lower body to the back of the chair so that your spine is fully supported whilst seated.
Wrists – Cushioned rests can help to reduce strain and protect wrists against hard surfaces. Moving your entire arm when using the mouse can also contribute toward keeping your wrists healthy.
Screen – Place your screen so that you don’t need to bend your neck upwards or downwards, and can instead look straight ahead. When seated, the top of the monitor should be either at eye level or slightly lower, as this will help to reduce neck and eye strain. A bright screen can take its toll on the eyes too, so adjust the brightness to a comfortable setting. It will also help if you position the screen on a 90-degree angle to any windows and adjust the room’s lighting so that contrast is minimal. The distance between the monitor and your eyes should remain anywhere between twenty and forty inches at all times.
Blink – It may sound silly, but people forget to blink as much when using a screen. This reduces tear production and causes eyes to become tired and irritated. Telling you to blink more often may seem like a challenge, as it’s something that we do on autopilot, so instead try to go by the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds to give your eye muscles a break.
Laptops – They’re not as ergonomically designed as computers, but by positioning your laptop on a docking station at eye level you can achieve a comfortable arrangement. We also recommend attaching a USB keyboard, as this will allow you to position your arms and wrists more effectively.
Peripherals – This can be anything that you use whilst on your computer, including documents, the telephone and other machinery, such as external disk drives. Make sure that any peripherals are in easy reach and suitably positioned if you need to look at them for a prolonged period. Phones are a major cause of neck strain due to people cradling them between their ear and shoulder, so instead invest in a headset or use the speakerphone function to achieve comfortable usage.
Take time out – Sitting at a computer for a long stretch isn’t good for you. Doctors, physiotherapists and ergonomic experts agree that mini-breaks every 20-30 minutes have various benefits, from stretching the muscles and aiding blood flow, to resting the eyes and helping the brain to refresh. Take a short walk around the house, pop outside for some air, drink a glass of water and take a few minutes to think about something other than work – it can do wonders for the mind and body!
Need additional specialist knowledge? Contact Physio Med today for professional advice on how to create the perfect working environment.
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