The modern lifestyle often involves spending a significant portion of the day in front of a computer. This can lead to discomfort and pain if not properly managed. The key to preventing this lies in the correct ergonomic setup of your workspace, particularly your computer desk and chair.
When seated, your back should be straight against the chair back, not slumped forwards or backwards. Your feet should rest firmly on the floor. If you require a footstool, your chair is likely too high. With your fingers on the keyboard, your forearms should be level or slightly sloping downwards. Your wrists should be straight, not sloping upwards. If they are, your keyboard is too high.
This is why a fully adjustable computer desk is essential. Both the monitor and keyboard should have separate platforms that can be adjusted as needed. The top of the monitor should be level with the top of your head, meaning you should be looking straight into the screen, not downwards.
The Role of Computer Upgrades and Monitor Positioning
While a custom-built desk tailored to your measurements may seem like a good idea, it doesn’t account for potential computer upgrades. For instance, switching from a desktop machine to a tower model, or upgrading from a 15″ to a 21″ monitor. The monitor should be positioned at approximately arm’s length from your seat.
Ensure your computer is positioned to avoid reflections on the monitor from windows or overhead lights. These reflections can cause eyestrain and tension as they make it difficult to read the screen.
Exercises to Prevent Pain
Even with ergonomic furniture, it’s still possible to experience discomfort in the neck, shoulders, arms, wrists, and fingers. Regular exercises can help prevent this. One simple exercise involves lying on your bed with your shoulders positioned so your head hangs over the edge. Support your head with both hands and slowly lower it over the edge as far as you can. Rotate your head slightly to both left and right, then gently lift your head until it’s level with the rest of your body. Repeat this exercise a few times daily, or as soon as you notice any discomfort.
Other Factors to Consider
Backache, particularly unexplained backache, is often caused by activities that require prolonged forward bending. Slouching in your chair, especially in a way that forces your body into a “banana” shape, can also lead to backache.
Armchairs and sofas should not require cushions. If they do, they’re likely poorly designed. Cushions can be difficult to arrange for proper lumbar support. If your TV-watching chair lacks good lumbar support, consider a special back roll. Don’t forget to also consider the seats in your car!
In conclusion, preventing discomfort from prolonged computer use involves a combination of ergonomic furniture, proper monitor positioning, regular exercises, and awareness of your posture. By implementing these strategies, you can maintain your comfort and productivity throughout the day.
