Avoid RSI and eye strain when using a PC
If you use a computer at work, you will be aware of the risks of repetitive strain injury (RSI). To prevent this condition, employers must ensure all employees are comfortable by assessing their computing area.
This is great while you’re at work, but have you thought about your home computer? With more people using desktop PCs and laptops at home, it’s easy to lose several hours in front of a computer screen. If your eyes feel dry or you feel the odd twinge in your arms, back or wrists, read on as we explain how to ensure you feel comfortable at your computer.
Working on a home computer for a long time can increase the risk of repetitive strain injury (RSI). According to Avoid RSI the condition displays different forms, most commonly a sore neck and back. In extreme cases the pain can be debilitating and require medical attention.
Tiredness and dry eyes are another sign that you are spending too long at your computer. This should not cause permanent damage, but it is uncomfortable and can be easily avoided.
Perfect positioning
Whether you have a dedicated room for a desktop PC, or you use a laptop on the kitchen table, it is important that the area is planned. It doesn’t need to be a large area, but if you’ve crammed a PC, printer, router and monitor on to a small table you may be suffering from bad posture.
To check whether your setup works for you, fill in an online checklist. Open Ergonomics offers a guide to setting up your computing area and includes a free online assessment. Fill in the form and when you reach the bottom click Get Advice for information on improving your computing area.
Whether you use the PC occasionally or frequently, taking regular breaks is valuable. The Health and Safety Executive recommends a break of between five to 10 minutes every hour. If you frequently lose track of the time, set a kitchen timer to sound every 50 minutes as a reminder to take a break.
Alternatively, Workrave is a free program that displays a pop-up message when it is time to step away from your computer.
After downloading Workrave, a window will appear on screen showing you how long it will be until your next break. To change the default settings, right-click on the Sheep icon in the Notification Area and select Preferences. Click on the tabs and change the values. Workrave also includes exercises you can try during a break (right-click on the sheep icon and select Exercises).
Don’t take laptops literally
It’s tempting to move your laptop to the seemingly more comfortable convenience of the sofa. However, this can cause problems if you use your laptop frequently.
When using a laptop the main problem is the keyboard being so close to the screen, which leads to poor posture when bending forward to look at the screen. Prolonged use of the touchpad can also lead to wrist strain.
For good posture, make sure your laptop is placed on a flat, sturdy surface and the top of the screen is level with your eyes. If you hunch over your laptop, raise it up with a laptop stand or a sturdy book (but make sure the cover isn’t shiny as the laptop may slide off). Click here for a list of tips for using your laptop correctly, and visit the NHS advice page here to watch a video on stretching exercises.
Most laptops come with at least one USB port, so if using the touchpad causes discomfort then consider connecting a mouse or a graphics tablet. Travellers can buy small computer mice to use in small working areas. And don’t take the word laptop literally. It may seem a good idea to rest it on your lap while the TV is on, but the laptop could overheat and cause soreness or even mild burns.
Think of the children
If your children use a computer, it is important to make sure they sit correctly so they don’t develop postural problems. You should also consider the height and position of a monitor and keyboard for small children. Click here to watch videos on teaching your children to use a computer safely.
A few small changes to the way you use your computer will reduce RSI risks and improve your productivity, whether you’re young or old and using a desktop PC or a laptop.
There are plenty of resources online offering tips and videos to help you prevent occasional aches and pains from becoming more serious problems. So sit up, relax and enjoy the benefits of comfortable computing.
Top tips
Finally, here are some of our top tips to safe, comfortable computing:
Monitor – Keep your screen clean. Sprays are cheap and formulated for different monitors such as Maplin’s computer screen cleaner (£4.59). Adjust the brightness, contrast and resolution of your screen to reduce eye strain (take a look at our guide to choosing a screen).
Lighting – Make sure lighting is not too bright and there is no glare, as this can aggravate eye strain. Do not place the monitor in direct sunlight as this will make the screen appear washed out.
Keyboard – Ensure the keyboard is a suitable distance from the monitor, keep your wrists straight and don’t overstretch when typing. Touch typing can combat neck strain because it stops you looking between the keyboard and monitor. Click here for free, online touch-typing lessons.
Posture – Sit at your computer in a relaxed position and make sure your back is supported to keep muscular movements to a minimum. Keep your feet flat on the floor and make sure the backs of your knees do not touch the chair.
Written by Lindsay Parish Jones, Computeractive
23 Nov 2009
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