Sheera LaBelle, R.N.
University Health Services
The more time you spend at your computer, the more you owe it to yourself to pay attention to factors that may help reduce stress and maintain your health. Here are some good starting tips:
oAvoid eye strain by reducing glare. Turn off your terminal to identify glare sources.
oAvoid direct overhead lighting.
oRoom lighting should be half normal lighting.
oUse task lighting if necessary.
oSit at a right angle to windows.
Reduce Stress/environmental hazards
Pace your work; set realistic goals and deadlines. Reduce printer noise with a noise shield, or move the printer away from your work area. Avoid sitting near the sides or back of adjacent terminals if radiation is a concern for you.
Exercise your eyes
Regularly practicing eye exercises can make a world of difference in avoiding eye strain. Here are a few that can be done quickly, while sitting at your desk.
Palming
Shape your hands into shallow cups and place them lightly over your closed eyes for one minute to rest them.
Refocusing:
Every 10 minutes or so, look away from the screen and focus on an object at least 20 feet away. Take a 15-minute break from the computer at least every two hours.
Eye Rolling:
Roll your eyeballs clock- and counter-clockwise three times.
Blinking:
Blink often to keep eyes moist and clean.
Take a stretch/exercise break
Try this series of in-chair exercises to relieve muscular tension and strain. Start by dropping your head slowly to the left, to the right, then lower your chin to your chest. Sit straight up in your chair and roll your shoulders backward and forward in a circular motion several times. Next, separate and straighten your hands for 10 seconds. Relax, then bend your fingers at the knuckles for 10 seconds. Repeat. Massage your hands and wrists to relax muscles and improve circulation. Stretch other parts of your body with your favorite stretches. Move around! Keep your blood flowing!
Position yourself well
The ideal distance between you and the screen is 15-25 inches, and the top of the screen should be at eye level. Chair seat contours should support your lower and upper back. Keep your feet flat on the floor-use a footrest if necessary. When using the keyboard, your arms should be relaxed at your side, elbows a few inches from your body, with forearms and wrists parallel to the floor (a padded wrist rest or rolled towel helps). Using a copy holder can take strain off your neck-it should be adjustable and placed near the screen to reduce awkward head movements and minimize the need for eyes to adjust to different distances.
Pay attention to symptoms – don’t push through pain! The signs and symptoms of repetitive strain injuries include:
oPain, swelling, or tenderness in the hand, wrist, or forearm.
oNumbness and tingling in the hand, thumb, and fingers, often during the night.
oWeakness in the hand or difficulty grasping objects.
If you experience these symptoms, see a health care provider. It’s much easier to treat and reverse a problem in its early stages.