1.)
Position yourself correctly:
No matter who you are, it's important to realize that it's
easy for anyone to develop bad habits when it comes to how
you sit in front of the computer. Many men tend to sit back
in their chairs, further away from the computer, often slouching,
while women tend to sit forward on the edge of their seats,
often hunching forward. (2) Neither posture is helpful for
the spine or for the arms and wrists over the course of time,
and one of the immediate results is that slouching often
reduces proper oxygen flow in the body, limiting proper blood
flow and causing various part of the body to become tired
or worn-down prematurely.
With laptops, it is especially easier to do this, as laptops
bring the keyboard and the screen closer together, thus making
it easier to strain your hands or eyes. If you can, sit back
all the way in the chair, and position the chair at a proper
distance from your laptop. Sit up straight and adjust the
monitor/panel of your laptop correctly - you shouldnââ¬â¢t have
to move your neck to view the whole screen. Let your eyes
do the work, rather than your neck. If anything hurts or
aches, even just a bit, adjust your posture so that this
no longer happens. Even if it seems minor at the time, small
things can build up over time, causing painful or severe
tendon or nerve deterioration. If any symptoms seem severe,
or exasperated by longer periods at the keyboard, consider
seeing your physician or chiropractor to diagnose any physical
conditions you may have, and determine a way to remedy them.
2.) Position your equipment correctly:
This goes along with #1. Once you've properly positioned
yourself to your desk, take a moment to position your laptop,
mouse, and other computer implements correctly. If you find
yourself looking back and forth from a nearby monitor or
across the screen of a larger laptop monitor and needing
to turn your head to do so, consider positioning the monitor
so that it lies more in your field of view. Laptops naturally
are set up such that we tend to look down at them, more than
we would a normal computer. Over time, looking down at the
laptop screen for long periods of time can lead to neck and
shoulder fatigue, stress, or injury. If possible, find a
way to set up your desk/laptop so that the first 1-2 inches
of the screen are visible when looking straight out, sitting
up straight in your seat. Not only will this make it easier
on your neck, but it will bring better posture overall. (1)
If need be, purchase special ergonomic equipment for your
work or home office if you plan to spend long periods of
time in front of your laptop. Special back-supporting chairs,
arm/wrist rests, screen magnifiers, or ergonomic mice can
all significantly help reduce body stress if used properly.
The most important thing is to listen to your body, and adjust
your posture and equipment correctly. If possible, place
your laptop or external keyboard flat or either with a slight "downhill" tilt
(keyboard pointing down and away from you, such that the
spacebar is higher than the F1-F12 keys). (2) This
relaxes the hands, bringing a more natural position to your
wrists and causing less strain. If you find yourself tending
towards a behavior that tends to result in pain or problems
over time, consider adjusting your equipment as well as your
posture. You'll be glad you did!
3.) Take frequent breaks:
It's easy, while involved in something on the computer,
to go for hours without really standing up, stretching, and
taking a break. If you have poor posture, sitting in it for
an extended period of time only amplifies the damage it does.
Try to make it your goal to get up, stretch, and look away
from the screen - focus on things at different distances
away - about once every 20-30 minutes while using your laptop.
Then, when you sit down to begin working again, be sure you
have proper posture and that you and your equipment are still
positioned correctly. It may seem unnecessary, but over time,
it can save you years of back, shoulder, wrist and arm pain
from osteo-arthritis, carpal tunnel syndrome, and other joint/muscle
debilitating diseases.
Additionally when using the computer for a long amount of
time, make sure to drink enough water! This is one thing
that is overlooked quite frequently, especially among laptop
users. Studies have shown that people staring at a computer
screen tend to blink significantly less often than those
not engaged in computer activities. What does this mean for
you? Essentially, less blinking means your eyes are less
well-lubricated, resulting in them feeling dry, strained,
or hurting after longer periods of time without adequate
water intake. In turn, this can lead to headaches, photophobia
(eye/head irritation/discomfort from lights), and possibly
even migraines, depending on the person. You wouldn't expect
to go outside and work for long periods of time doing physical
labor without getting something to drink, so why work at
the computer for long hours without drinking? Keep a glass
of water nearby, and drink frequently to leave your eyes
refreshed and head clear.
4.) Carry your laptop properly:
It may seem silly, but many people these days go out and
spend a lot of time and money buying a decent laptop, but
then spend little money or time investing in a good way to
carry it around. Many who do purchase a carrying case or
laptop shoulder bag overstuff it with other things, weighing
it down, and causing repetitive shoulder stress and strain.
The bottom line: Spend the time and money to find a laptop
carrying case that will work for you, and then use it properly!
Don't stuff heavy, unnecessary accessories or other items
into it, and utilize the carrying handles and straps properly.
If you need to carry your shoulder laptop bag for long periods
of time, think about alternatives to leaving it on your shoulder,
particularly if your laptop is weighty. Instead, consider
carrying it by hand with carrying handles, or even setting
it down for a bit if you are stationery. Doing this will
help avoid chronic shoulder pain and upper back stress caused
by long periods of imbalanced weighting.
Following these basic safety tips and precautions isn't
difficult, it just takes dedication. Stick with treating
your body right while using computers in the short run and
your body will thank you over the long run!
-------------
Sources:
(1): Daniels, Charles F. "Computer Ergonomics" Available
online: http://www.klis.com/computers+health/
(2): Rothberg, Deborah. "The Perils of PC Posture".
Available online: http://news.yahoo.com/s/zd/20060602/tc_zd/179836
About the Author
Joshua Gaebel is a laptop/computing enthusiast and holds a
degree in Computing & Software Systems. For more information
on discount
laptops, laptop
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