Sitting at the ComputerWork without computers in the present times seems quite impossible. But while computers have revolutionised the way in which we do things, there are many long-term effects associated with extensive and prolonged usage.

It is not uncommon for individuals to experience eye problems and discomfort such as headache, backache and fatigue from extensive computer use.

Maintaining good posture while working on a computer
Many of the ill-effects of computer use can be lessened or avoided altogether by utilising correct typing technique and posture, ensuring correct set up of equipment and good work habits.

  • Place computer monitor and keyboard directly in front of you so as to avoid twisting your neck.
  • Monitor should be 20-24 inches away from eyes and the height of the monitor should be 5-15 inches below horizontal line of sight
  • The mouse and keyboard should be at the same height.
  • Shoulders should be relaxed with elbows forming a right angle and wrists extending straight and unbent from the arms. Hold wrists in neutral position, not upward or downward.
  • Use an adjustable chair that provides firm, comfortable support.
  • Adjust chair height so that thighs are horizontal, and feet are flat on the floor (use a footrest if necessary). Chair should be with a backrest for lumbar support.
  • Do not slouch.
  • Ensure that frequently used materials are within easy reach.
  • Get up and move around as often as possible – at least once every 20 to 30 minutes.
  • Block excessive sunlight with drapes or blinds and use indirect room lighting.
  • Give your eyes a rest every 15 to 20 minutes by focusing on a distant object for 10 to 15 seconds and blink often to prevent dry eyes.