Ten rules for better computer work
18 June 2010
Read by 1849 persons
Few of us today escape working on a computer, for all or part of the day. A good workstation layout and a few simple instructions will allow you to live in perfect harmony with your most faithful office companion.
1. Properly install the computer
First of all, it is essential to properly install your computer. This will minimize visual fatigue problems. Ideally, the screen should be slightly tilted back and placed at a distance of 50 to 70 cm, which is the distance needed for you to be able to touch the screen with your fingertips by stretching your arms. It is also advisable that the top of the screen comes up to your eye level, unless your screen is large.
2. Choose a good screen
Vision is heavily used. Choose a good screen, treated against reflections and remember to adjust the brightness according to the work you are doing (word processing, drawing...). Also pay attention to the ambient lighting and avoid placing the screen facing or with its back to a window, which can cause glare or reflections.
3. Use a good chair and sit comfortably
You will be working for hours in a sitting position, which can lead to muscle contracture in the neck, shoulders and back. You will reduce this risk if you take the precaution of choosing a comfortable chair and sitting at the back of the chair, with your knees preferably at the same level as your hips. Use a footrest if you are short or if the work table is high.
4. Remember to protect your wrists
Favored by repetitive work on screen, upper limb musculoskeletal disorders are increasingly widespread. The wrists are particularly affected, but also the hands and shoulders. To prevent this problem, place your keyboard 10 to 15 cm from the edge of the table and try to work with your elbows at a right angle, avoiding bending your wrists and placing them on the edge of the desk. Choose a mouse adapted to the size of your hand and avoid squeezing it too hard, which could induce musculoskeletal disorders of the fingers. Finally, place the documents you use most frequently near the computer.
5. Take regular breaks
Visual fatigue, headaches and eye problems can appear if you don't stop regularly. New Zealand doctors have even just described a case of phlebitis complicated by pulmonary embolism after prolonged sitting in front of a computer. Frequent, but not necessarily very long, breaks are therefore recommended: you should not exceed two hours without moving. Take the opportunity to get up to get a glass of water?
6. Remember to drink
A too hot room atmosphere contributes to worsening dry eyes and is harmful to blood circulation. Remember to drink enough. And, this gesture will help you not to overuse coffee or smoke cigarettes to fight stress.
7. Eliminate stress factors
Precisely, let's talk about stress. Of course, it's easier said than done. However, as far as possible, try not to work under too much nervous tension. It is, in fact, proven that stress increases the probability of the appearance of musculoskeletal disorders. Don't overestimate your work capacity and try to organize yourself better to save time. If you can, vary the tasks you have to undertake.
8. Do some physical exercises...
Nothing like some physical exercises to relax your neck, back, fingers and wrists. During breaks, do wrist rotation movements. Stretch your back as if you wanted to reach the ceiling and do windmill movements with your head. Also move your shoulders.
9. ... and eye exercises
Eye exercises are also useful. Without moving your head, look down then up ten times. Do the same by looking as far as possible alternately to the right and to the left. This prevents eye fatigue.
10. In case of problems, consult a doctor
Working on a computer may not determine a visual disorder, but it undoubtedly represents a circumstance favoring the recognition of visual anomalies. If you often feel tingling in your eyes or have the impression of poor vision, talk to the occupational physician. Tests can assess your visual capacity and determine if you need corrective glasses or lenses.
Don't stoically endure wrist or back pain for months either. Some treatments can help reduce them.
Published on February 10, 2009
Posted online on June 18, 2010
doctissimo
1. Properly install the computer
First of all, it is essential to properly install your computer. This will minimize visual fatigue problems. Ideally, the screen should be slightly tilted back and placed at a distance of 50 to 70 cm, which is the distance needed for you to be able to touch the screen with your fingertips by stretching your arms. It is also advisable that the top of the screen comes up to your eye level, unless your screen is large.
2. Choose a good screen
Vision is heavily used. Choose a good screen, treated against reflections and remember to adjust the brightness according to the work you are doing (word processing, drawing...). Also pay attention to the ambient lighting and avoid placing the screen facing or with its back to a window, which can cause glare or reflections.
3. Use a good chair and sit comfortably
You will be working for hours in a sitting position, which can lead to muscle contracture in the neck, shoulders and back. You will reduce this risk if you take the precaution of choosing a comfortable chair and sitting at the back of the chair, with your knees preferably at the same level as your hips. Use a footrest if you are short or if the work table is high.
4. Remember to protect your wrists
Favored by repetitive work on screen, upper limb musculoskeletal disorders are increasingly widespread. The wrists are particularly affected, but also the hands and shoulders. To prevent this problem, place your keyboard 10 to 15 cm from the edge of the table and try to work with your elbows at a right angle, avoiding bending your wrists and placing them on the edge of the desk. Choose a mouse adapted to the size of your hand and avoid squeezing it too hard, which could induce musculoskeletal disorders of the fingers. Finally, place the documents you use most frequently near the computer.
5. Take regular breaks
Visual fatigue, headaches and eye problems can appear if you don't stop regularly. New Zealand doctors have even just described a case of phlebitis complicated by pulmonary embolism after prolonged sitting in front of a computer. Frequent, but not necessarily very long, breaks are therefore recommended: you should not exceed two hours without moving. Take the opportunity to get up to get a glass of water?
6. Remember to drink
A too hot room atmosphere contributes to worsening dry eyes and is harmful to blood circulation. Remember to drink enough. And, this gesture will help you not to overuse coffee or smoke cigarettes to fight stress.
7. Eliminate stress factors
Precisely, let's talk about stress. Of course, it's easier said than done. However, as far as possible, try not to work under too much nervous tension. It is, in fact, proven that stress increases the probability of the appearance of musculoskeletal disorders. Don't overestimate your work capacity and try to organize yourself better to save time. If you can, vary the tasks you have to undertake.
8. Do some physical exercises...
Nothing like some physical exercises to relax your neck, back, fingers and wrists. During breaks, do wrist rotation movements. Stretch your back as if you wanted to reach the ceiling and do windmill movements with your head. Also move your shoulders.
9. ... and eye exercises
Eye exercises are also useful. Without moving your head, look down then up ten times. Do the same by looking as far as possible alternately to the right and to the left. This prevents eye fatigue.
10. In case of problems, consult a doctor
Working on a computer may not determine a visual disorder, but it undoubtedly represents a circumstance favoring the recognition of visual anomalies. If you often feel tingling in your eyes or have the impression of poor vision, talk to the occupational physician. Tests can assess your visual capacity and determine if you need corrective glasses or lenses.
Don't stoically endure wrist or back pain for months either. Some treatments can help reduce them.
Published on February 10, 2009
Posted online on June 18, 2010
doctissimo
