Feeling Achy - It Might Not Be the Flu

Does your neck or back hurt, do your eyes burn, are you experiencing headaches?  If you work or play on a computer it could be the cause of your aches and pains. Whether you are working at your computer or playing a game of solitaire, the placement of your computer and how your body relates to it can cause some serious problems. Here are some ideas to help ease those computer related aches and pains.

Sitting

Sit up straight. Don’t slouch or hunch forward while sitting. To check if you are sitting properly your ears should line up with your shoulders and your shoulders should line up with your hips. Your feet should be flat on the floor. Sit facing your monitor. You shouldn’t have to twist your head or body to see your monitor or reach your keyboard.

Monitor

The top of the computer screen should not be any higher than eye level. If you are also working with a paper document at the computer, use a paper holder. The paper holder should be positioned at the same height as your screen. Keep your monitor clean. Dust and fingerprints on your screen can blur the image, which will put a strain on your eyes. Also position your monitor so there is no or very little glare from above lighting. Your monitor should also be about an arms length away.

Arms

A chair with armrests to support your elbows is ideal. Use a wrist support on your keyboard to keep your hands in line when typing. When you type your wrists should always be flat not bent. Your keyboard should not be at an angle keep it straight.

Eyes

Every 20 minutes look away from your screen for 20 seconds at something at least 20 feet away. Don’t stare at your monitor, remember to blink.

Feet

Your feet should rest flat on the floor. Your feet will feel rejuvenated if you take off your shoes and walk around or at least wiggle your toes and move your ankles. Place a little ball or rolling pin on the floor and roll it with your feet while sitting at your desk.

Move

Every hour you should move. Get up, go for a little walk, stretch and take a deep breath. Keep pens, papers, books etc that you use all the time beyond arms reach so that you will need to stretch or get up from your chair if you need them.

Children

If you have children in the house you will need to adjust the monitor for them when they are at the computer. Children shouldn’t have to look up at the monitor.  Their necks hurt too. If their feet can’t touch the floor use a footrest. Put a pillow on the chair if their arms aren’t level with the keyboard.