Healthy Computing Habit

If you're feeling aches and pain in your neck or lower back after working in front of the computer, you might want to review your computer habits. Following these simple suggestions for healthy computing might prevent you from developing serious medical problem caused by poor posture.

1. Take frequent breaks, at least 3 minutes every 30 minutes. Set a timer to remind if you tend to forget. During the break, preform a simple stretching exercise. For example, lean forward, hold your knees, and push your knees apart while keeping your hands on them or stand up and stretch your neck and shoulders while taking deep breaths from your abdomen.

2. Maintain good working posture. According to the U.S. Department of Labor Occupational Safety and Health Administration, the following are important points to consider while working at the computer workstation. So you might want to adjust your chair or working station to fulfill these:

Maintain good working posture.

• Hands, wrists and forearms are straight, in-line and roughly parallel to the floor.
• Head is level or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
• Shoulders are relaxed and upper arms hang normally at the side of the body.
• Elbows stay in close to the body and are bent between 90 and 120 degrees. You may want to adjust your forearm rest to achieve this position.
• Feet are fully supported by floor or footrest.
• Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
• Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
• Knees are about the same height as the hips with the feet slightly forward.

3. If you get to choose between a desktop computer and a laptop, choose the desktop. Laptops and netbooks may seem appealing, but they generally don't provide an ergonomic environment. When using a laptop computer over long periods of time, attach it to a docking station or raise the height of your laptop screen to eye level and use an external keyboard and mouse.

4. Center your monitor and keyboard in front of you at arm's length. Your monitor should not be farther than 35 degrees to the left or right. Make sure the top of the screen is eye level when sitting up straight. The preferred distance between the eye and monitor is in the range of 20-40 inches (50-100 cm).

5. Alternate your mouse hands. You can use a symmetrical mouse to make left and right hand pointing more comfortable. Switching hands can be particularly helpful if your shoulder or neck pain happens only on one side.

6. Place frequently used devices such as the phone within your reach. Use a speaker phone or a headset for long conversations.

Ergonomics: Avoid Aches Without Pills

What is ergonomics?

Ergonomics (or human factors) is the scientific discipline concerned with the understanding of the interactions among humans and other elements of a system, and the profession that applies theoretical principles, data and methods to design in order to optimize human well being and overall system

Basically, ergonomics intend to reduce fatigue and discomfort while you are working by modifying your workstation.

Everyday activities can cause poor posture and gives you aches and pains.

This is one of the entries I personally implement on myself. You see, I am sitting in front of a computer right now and I'm starting to feel a bit uncomfortable with my position. So, I'm going to get up, move around a bit, and make some adjustment to my table.

Everyday activities such as sitting in office chairs, working with computer, standing for long periods of time, driving, or even sleeping can cause poor posture. It can easily develop into a bad habit, causing or aggravating episodes of back pain, headache, and joint disorders such as osteoarthritis.

Fortunately, the main factors affecting posture and ergonomics are completely within one’s ability to control and are not difficult to change.

Poor posture maybe the cause of your aches and pains.

Awareness that your pain and aches may be caused by poor posture is important. Pain that is worse at certain times of day or weekdays, but not during the weekends, pain that goes away after changing positions, pain that occurs with a new office chair, or pain that comes and goes for months are some examples.

One of the easiest way to avoid straining your muscles is by changing positions frequently. Any single position maintained for a long time, even if it's the right one, will cause fatigue. Take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk. Always try to distribute body weight evenly when you are sitting, standing or walking.

These simple measures might me be more effective in reducing your aches rather than taking pain reducing medications.