The Right Posture for Computer

1. The Right Posture

Taking of right posture is necessary for those who sit before computer for longer duration. The problems like pain in back, waist, knees and legs occur, if the posture is defective. We have to work in wrong way if the posture is wrong. It means more stress leading to increased pain in body, hands and fingers. The best position for the body is when it gets a chance for easy movements like sitting, bending and working. It is better to understand the right posture for working on computer.

2. The Wrong Posture

Keep the bones and Joints straight

The hands and feet should not be in bent or crooked position while sitting for longer duration. Do not bend the knees and keep the waist erect. Maintain a right gap between your seat and computer, so that the monitor is properly visible. Proper sitting reduces the stress on back bone and other bones.

Before starting the work on computer, it is better to adjust the chair and sit erect by keeping the shoulders straight for some time. It will program your body to adopt the right posture.

Use Cushion or Towel

Put a cushion or folded towel on the chair for back support. Give support to the back by pressing it backwards now and then. Change the position to 10 degrees after some time. Raise the arms or spread them to get additional relief.

Distance from Computer

To reduce stress on eyes and eyesight, it is better to sit at a fixed distance from the computer. Don’t sit inside the computer.  The proper distance is the visible distance. Increase the font size to reduce stress. You can fold the legs, if it relieves.   

Take a Break

If you continuously work on computer, it is advisable to take a break of 2 minutes after every half an hour. Sit and close the eyes for a while. It will alleviate the stress and give relief to the eyes. You can relax the arms by moving them up and down.

1. Photo Credit- Plindenbaum

    Image URL- http://upload.wikimedia.org/wikipedia/commons/thumb/5/5c/ScientistPedigree.JPG/403px-ScientistPedigree.JPG

2. Photo Credit- Matthew Bowden

    Image URL- http://upload.wikimedia.org/wikipedia/commons/thumb/8/80/Woman-typing-on-laptop.jpg/800px-Woman-typing-on-laptop.jpg

Computer Vision Syndrome- A Severe Health Problem

The problems like shoulder or throat pain, headache, reduced focus, inflammation in eyes, tiredness etc. are caused, if more than two hours are spent on computer. These are the symptoms of Computer Vision Syndrome or CVS.

Computer
Wikimedia Commons by Andrew pmk

Mostly the problems like strain, irritation and dryness of eyes; fatigue and short term reduced vision are common among those who work longer on computer.

Eyesight problems

In CVS, it becomes difficult for the people to see the distant and close objects distinctly. The multi focal lenses aggravate the problem, because generally the computer monitor is placed at higher level. This creates the problem of focus and the eyes do not get a chance to wink. This creates dryness and irritation in the eyes.

Computer Glare

The electric light in the room causes strain in the eyes due to the glare of computer screen. The problems like headache, stiff neck, backache etc. are due to the reason that the head is repeatedly moved back and forth in uncomfortable postures to get the proper focus. Generally the sharp sunlight and electric light create strain on eyes. While working on computer in the offices, just half of the common light is enough. The entry of outside light should be stopped. Use the bulbs and tubes of reduced power. Place the computer monitor in such a way that, instead of being in front or back the windows remain sideways. 

Adjust the Computer 

The light or glare of computer monitor should be adjusted according to the surrounding light. The color and the light of the monitor should relief giving to the eyes. Repeatedly wink the eyes, because it keeps them moist and reduces inflammation. Change the eye focus after every 10 minutes by looking at something else than the monitor. 

Exercises

It is better to stand up and walk few steps after an hour or so. The exercises of arms, feet, back, throat, neck and shoulders give relief, reduce numbness and increase blood circulation. The wrist and finger massage is also necessary. Close the eyes for a while as if sleeping, to relax the eyes from the stress.