Many of us work in front of a computer. And how many among us complain about the inconveniences of doing so? Whether it’s back pain or eye strain, working on a computer has become synonymous with discomfort. However, a few simple rules allow you to remedy the discomforts or at least lessen some of the negative impacts computers have on our health.
First of all, be strategic with how you set up your computer. It may seem obvious, but a screen that’s not appropriately adjusted to your height can cause visual fatigue. Ideally, the computer screen should be between 50 and 70 centimeters from your eyes. It’s just as important to make sure that the top of the screen is in line with your eyes. Also, make sure to adjust the brightness of the screen, avoid having the screen facing the light of the day, and ensure that the room you’re working in is properly lighted.
The size of your desk chair is also very important for back comfort, as well as spinal and muscular comfort. Since you work for several hours in a row while in a sitting position, there is an undeniable stress on your neck, shoulder and back muscles. Obviously having a comfortable chair is key to alleviating any pains. Ergonomic chairs with lumbar support exist, however it’s important to try the chair out before you find the one that best alleviates your discomfort. If you don’t get to choose what chair you sit in, at least be sure to sit well in your seat, with your back against the back of the chair, your knees horizontal to your hips, and use a foot rest if you’re small.
In order to avoid musculoskeletal problems in your fingers, wrists or arms, place your keyboard and your mouse 10 to 15 centimeters from the edge of the desk, and try to work with your elbows bent at a 90-degree angle, while avoiding bending your wrists. By the way, your keyboard and mouse harbor a lot of bacteria: clean them regularly if you can, or else wash your hands thoroughly.
Definitely remember to take breaks at least every hour. Even if they are short, breaks avoid headaches and vision troubles. Some physical exercises, such as stretches and even eye exercises, can help diminish the harmful effects of working long days in front of a computer. Lastly, try to eliminate any stressful factors. Although this is definitely easier said than done, it’s true that stress often plays a large role in the development of musculoskeletal problems.
In summary, unwind and use these tips. Your back, your eyes, and your joints can only benefit from it.
 Antoine PANAITE
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18/02/2021 | 
