Computer use can lead to various health problems if proper ergonomics and work habits are not followed. Repetitive strain injuries, computer vision syndrome, back pain, and depression may result from excessive computer use without breaks. To prevent these issues, one should use an adjustable chair and arrange their workstation properly. Taking microbreaks every 15-30 minutes, stretching, and following correct posture is important. Having regular eye exams and doing basic eye and physical exercises can also help avoid health issues from prolonged computer work.

1. Computer Related Health Problems &Tips to avoid them

2. Repetitive Strain Injuries: They occur from repetitive physical movements which cause damage to tendons, nerves, muscles and other soft tissues. Repetitive strain injuries are on the rise with increased computer use, faulty typing techniques, poor body posture and positions. Lack of adequate rest between work and excessive use of force while using the mouse or the keyboard can lead to repetitive stress injuries (RSI).

3. Computer Vision Syndrome: (CVS) CVS is the complex of eye and vision problems related to near work which are experienced during computer use. The symptoms consists of fatigue, headache, dry eye, eye strain, blurred vision, neck pain, backache, altered color perception, double vision, etc. people who use computers more than six hours per day can develop CVS.

4. Electromagnetic Radiation: Computers generate the weak electromagnetic radiation fields those may cause health problems like migraine, headache, nausea..

5. Depression: A recent study has found a high degree of co-relation between the time spend on-line and an increased incidence of depression. It is believed that these individuals lead an unfulfilled social life, which leads to further loneliness and depression.

6. Back Pain: This is a major ergonomic issue that is becoming increasingly common owing to changing work pattern, especially low back pain, is often associated with functional disability as well as economic and social consequences. Back pain at workplace arises as a result of poor body mechanics such as slouching in chair, prolonged sitting and fatigue; long hour’s stationary position of knees, hips and intervetebral joints.

7. Solutions : To deal with these various problems listed before, we need to take some basic precautions at the earliest to limit the damage and prevent disabilities. Following recommendations should be followed to prevent and control computer related health problems.

8. The work Station: Use a good adjustable chair with firm support, a good seat cushioning with a waterfall front edge, swivel seat, five legs with castors. The seat should provide firm support to the lumbar region of the back and should accommodate a slightly backward lean. The chair’s adjustment controls should be easy to operate and to reach. If the chair height is too high at the lowest adjustment, a footrest can be used.

9. Computer Usage : Keyboard: The computer keyboard should be placed at approximately elbow height with the surface at a comfortable angle. The hands and wrists should be held in a natural position when typing. The wrists should be straight and not bend upwards, downwards or sideways. The shoulders should be relaxed, the upper arms should hang comfortable down along the sides of the body and the elbows should not be cocked out away from the body. Mouse: The mouse should be so placed that the shoulders and upper arms can be relaxed and close to the body while operating the mouse. Keep the wrist and hands in neutral position. Use as little force as possible. Use of mouse wrist support can be useful. Monitor:The top of the display screen should be at a slightly below eye level and about 18’’ to 24’’ away from the face. Copy should be placed in front of the worker and at about the same height as the monitor.

10. Vision : Have your vision checked frequently. If you wear corrective lenses, inquire about lenses that have a focal distance designed for working at a computer. Contact lenses users should blink frequently and use eye moisturizing drops to avoid dry eye syndrome. Increase the font size. Reduce glare by using glare reduction filters and hoods. Spectacles with anti-reflection coating can be used. Position the monitor at eye level. The angle of the screen should be easily visible. Adjust the monitor’s brightness and contrast. Clean the screen frequently. Dark letters on a light background should be used to reduce eye strain Choose a monitor with good resolution for clarity of characters on the screen. The screen refresh rate should be least to eliminate screen flicker 20/20/20 Exercise : Take a short break of 20 second approximately every 20 minutes and look at an object more than 20 feet away.

11. Work Habits: Proper posture- Use proper posture to reduce stress on muscles, bones and tendons. Site of 90⁰ angle with your arms reaching to the key board, at a 100⁰ angle. Your knees should extend 4-6 inches off the edge of the seat and bend at 90⁰ angle. Use an adjustable chair with full back support. Raise your chair to level where your knees are slightly below the level of your hips. Use correct typing techniques. Avoid using force while typing or holding the mouse Avoid holding the telephone between your neck and shoulders.

12. ……..Continue Keep your body and mind as relaxed as possible, breath regularly and deeply. Keep your hands and arms warm. Alternate non-computer jobs with computer jobs. Eg. Meetings, Breaks Take micro breaks at least every 15-30 minutes. Use ‘Break-reminder’ software packages. Longer breaks should be taken every hour or two of intensive computer use. Do stretching exercise during breaks. Lead a healthy life style

13. Palming Exercise: Briskly rub your hands and palms together for 5-10 seconds, until they are warm. Cup the warmed palm over your closed eyes. Relax your brow. Breathe regularly and easily.

14. Eye Exercises : Eye Comfort:Blink your eyes frequently, say about 10 times every half an hour and try exposing your eyes to early morning sunlight and to greenery Eye Movements:Close your eyes. Now open the same and slowly and gently move eyes up to the ceiling, then towards the floor, repeat this 10 times. Now slowly and gently move eyes to the left and then slowly to the right. Repeat 10 times.

15. Physical Exercises : Focus Change:Hold one of your fingers a few inches away from the eye. Now focus on the finger and slowly move the finger away and hold the distant position while focusing your eyes on the finger, then slowly bring the finger back to within a few inches of the eye Deep Breathing:While standing, place one hand on the abdomen and one on the chest, inhale slowly through the nose, and hold for 2 to 4 seconds and then exhale slowly through the mouth

16. ……..Continue Neck Stretch:Tilt head to one side (as though moving the ear towards shoulder) and hold for 15 seconds. Now relax and repeat on other side Diagonal Neck Stretch:Turn head slightly diagonally and look down. Hold for 15 seconds. Then relax and repeat 10 times on each side

17. ……..Continue Shoulder Shrug:Slowly bring your shoulders as while shrugging and hold for 5 seconds. Rotate shoulders back and down. Foot Rotation:While sitting, slowly rotate each foot from the ankle in one direction and then in opposite direction.

18. ……..Continue Wrist stretching:Hold your arm straight out in front of you, pull your hand backwards with the other hand, then pull it downwards and hold for 20 seconds. Relax and repeat the same 10 times for each wrist. Other considerations:Office temperature should be at a comfortable 68-72⁰ F. To reduce exposure to electromagnetic radiation, work stations should be placed more than 4 feet from the backs of other workstations. Laser printers away should be kept from work station areas