• Technology

You might have to work in a cramped corner or make do with limited resources, but a few simple measures can save you from a lot of pain later on.

When setting up a computer table, be it at home or in the office, taking care of little things will quite literally save you from a lot of pain in the future. Unnatural alignment of the body can not only cause severe pain and constricted blood vessels, but in the long term, it may even cause medical problems like cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Everything from the chair you choose to the distance from the screen to the position of the keyboard and even the location of the mouse plays an important part. Ergonomics, however, is subjective and what works for someone else may not work for you. Nevertheless, following these simple tips will ensure that you have the right posture:

* Ensure that the computer is placed on a stable work surface. Choose a workstation that can be adjusted to meet individual requirements and includes an attached keyboard/mouse tray.

* The chair you select plays a crucial role in maintaining a good sitting posture. An ideal chair should provide adequate lumbar support. The backrest should fit into the natural curve of your lower back in a way that it fills in the space between your back and the back of the chair. This prevents muscle fatigue and helps avoid excess pressure on the spine. Also, sit at the back of the chair and not in the center.

* Your monitor should be at a distance of about an arm’s length when seated comfortably. The top of the monitor should be at the level of your eye; you shouldn’t have to look up or down. Ideally you should center the monitor in front of you. But if you have to refer to documents frequently, then place them in front of you and place the monitor slightly to the side. Ensure that there is no glare on your monitor. Adjust the monitor brightness, contrast and font size to levels you are comfortable with.

* Place your keyboard and mouse at the same height as your elbow. Avoid overreaching. Your arms and elbows should be relaxed and positioned close to your body. The mouse should be placed adjacent to the keyboard and at the same height as it. Ensure that your wrist is as flat as possible and straight while typing and even when using the mouse. Do not rest your hand on the mouse when you’re not using it.

* Your feet should be flat on the floor or you can use a footrest to maintain a comfortable position. Your knees should be at about the same level as the hips and there should be 2-4 inches of distance between the edge of your seat and the back of your knee.

Anti-stress tips
Even if you follow all of the above guidelines, ensure you do not spend long hours sitting in front of the computer. Here are some tips to avoid fatigue:

* Take short breaks. When working for long hours on the computer, make it a point to take short breaks at regular intervals and walk around a bit. This will help relieve the strain and also ensure continuous blood circulation.

* Every half an hour, give your eyes a break from focusing on the screen. Shift your focus away from the screen to scan the room; preferably try to focus on an object that is at least 20 feet away or look out of the window. Alternatively, you could rub your palms together and place them on your eyes for relaxation.

* While you are busy typing away, ensure that you use a soft touch and do not hammer at the keys and apply unnecessary force. Try relaxing your fingers by giving them a break and placing them straight on the table.

* Do simple stretching exercises to ward off the feeling of stiffness. Stretch your neck by moving your head forward / backward and side to side; this helps reduce tension and strain. For your arms and ankles, rotate them in clockwise and anti-clockwise directions.

Tags:
CTD, cumulative trauma disorder, ergonomics, posture, repetitive stress injury, RSI