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Healthy computing
Repetitive strain injury (RSI) and upper limb disorder (ULD) does not unfortunately just affect those in the workplace. Anyone using a computer at home could be at risk. Also many of us have computers at home and we also use them at work so their usage is extended. Some people may not have been able to use a computer in the past because of pain/discomfort, but would like to return to using a computer at home for leisure etc. It is important therefore that comfort and safety are an important part of computer use and we can offer advice and guidance regarding any aspect of this.
No matter what you do with a computer it is important that you take time to ensure that you are working comfortably and do not let minor irritations and discomfort lead into something more serious.
Some basic tips.
- Sit properly. If you are sat at a computer desk - preferably sit on a chair designed for computer use, not a dining-room chair etc! Your upper arms should hang straight down from the shoulder and your forearms should be at 90° or slightly sloping down from your upper arm. Your fingers should drop down onto the keys comfortably.
- You may be using the keyboard and mouse on a tray in front of you. Ensure that you are not stretching to reach and that the tray is lower than your elbow. If you are using a standard keyboard, you might find that a smaller keyboard would fit more comfortably on a tray and also accommodate a mouse.
- Avoid resting your wrists on the desk or tray whilst typing
- Keyboard shortcuts can help to reduce use of the mouse, if this is a problem area.
- However you are using the computer, make sure that you take breaks – it is still important that you don’t sit at the computer for hours on end.. take a break, go and make a cup of tea and change position. Even just looking away from the screen every so often at something further away helps your eyes by readjusting muscles and helping to reduce fatigue.
- A standard mouse might be difficult or cause pain – moving or clicking etc. Some people find keyboard shortcuts help, or looking at alternative devices.
- If you are sat at a desk and sitting in a chair designed for computer use, make sure you can reach the floor and that your feet are flat…if not, find something that you can rest your feet on comfortably and bring your knees up to an angle of 90° or slightly more.
- Make sure that your monitor is at the correct height for you and how you are using the keyboard. Many people have neck issues because they are looking up and down at the keyboard and monitor as they type.
- Is the screen font size comfortable? It is easy to increase the size of the text on the screen and if you are straining to see, this can lead to fatigue and headaches.