Work with computers – Health issues and
Safety measures
Ramya Sengodan
Contents
• Overview
• Potential health problems associated with computer use
• Adjusting your workstation to suit you
• Postures and practices
• Other simple measures
Overview
• Technology has truly become an inseparable part of our lives and an
essential tool in every field. But, with increasing number of computer
users, the number health issues are also growing at a rapid pace.
• Employees who use computer daily for more than four hours are more
likely subjected to the risks of health disorders.
• It is estimated that today at least 75% of all jobs involve some level of
computer use; this means three-quarters of the workforce are being
exposed to numerous health problems.
• A research was conducted by India Bytes recently to assess the prolonged
use of computers and their effects on human health. The study concludes
that by observing some rules of using computer, minimizing and treating
of these disorders are ”possible”.
Potential health problems associated
with computer use
Musculoskeletal problems
• Muscle soreness and muscle fatigue are the most common complaints of regular computer
users.
• Back pain, chest pain, pain or numbness in arms, shoulder and feet top the list.
• These types of problems mainly occur because your posture while using the computer is
not correct.
• Either you are sitting on an uncomfortable chair or your workstation is not supportive of
correct posture.
Practical tips
• Adjust your chair and desk such that your screen is either at your eye level or lower.
• Sit with your back straight and legs perpendicular to the floor with feet resting flat on the
floor. Your elbows should rest at the sides.
• Take mini breaks from work and stretch a bit or go for a short walk.
Potential health problems associated with
computer use - contd.
Repetitive stress injury
• Pain in the neck, shoulder, or anywhere from the shoulder to fingers may indicate
repetitive stress injury.
• When you use your muscles in an awkward position, you may experience stiffness,
pain or swelling in that area. For example, twisting the wrist to use the mouse or
specific typing technique that causes stretching of fingers or pressure on the wrist can
turn really painful.
• One of the disorders that affect the fingers and wrist is Carpel Tunnel Syndrome (CTS).
Practical tips
• Adjust the mouse besides the keyboard. Move your entire arm, while moving the
mouse. Don’t just move your wrist by fixing it at one position. Typing should be
gentle. Do not fix your wrists in a certain position while typing.
• Relax your arms or stretch when you are not typing or using the mouse.
Potential health problems associated with
computer use - contd.
Vision problems
• Bright light and bad glare or flickering image can strain your eyes.
• Constantly focusing on the screen without blinking can cause dry eyes.
• Computer Vision Syndrome (CVS) is another problem that you may suffer from.
• Computer vision syndrome is similar to carpal tunnel syndrome and other
repetitive stress injuries at work. It occurs when you're carrying out the same
motion over and over again. Just like those other repetitive stress injuries,
computer vision syndrome can get worse the longer you continue the activity.
• If you have computer vision syndrome, you may experience some or all of these
symptoms: Blurred vision, Double vision, Dry, red eyes, Eye irritation,
Headaches and Neck or back pain.
Practical tips
• Adjust the contrast and brightness such that your eyes are not strained. You can
tilt your screen to avoid glare.
• Maintain a proper distance from the screen. Look away from the screen
intermittently. Don’t forget to blink.
Potential health problems associated with
computer use - contd.
Headache
• Because of increased muscle tension or pain in the neck at the base of the skull,
headache is common problem with computer use.
• Many a times, prolonged use can affect eye power which needs vision correction.
This can also result in headache.
Practical tips
• Keep your neck straight when in front of the computer. Constantly looking down
or stretching the neck sideways can also cause pain.
• Take breaks in between and circle your neck a bit to release the strain.
• Get your eye power tested if headache is a common problem with computer use.
Potential health problems associated with
computer use - contd.
Obesity
• Studies have shown that prolonged use of computers, especially in children, is
the major contributing factor of sedentary lifestyle and childhood obesity.
Practical tips
• Set limits for your children if they insist to playing computer games non-stop.
• Encourage your children to play outdoor games or to take up a hobby. Involve
them in extra-curricular activities
• Adults who work for 7-8 hours should avoid spending time on computer after
reaching home. Your body and mind both need to relax. Join a gym or go for
evening jog and stay physically active.
Potential health problems associated with
computer use - contd.
Stress disorders
• Technology has a huge impact on our behavior and emotions.
• Prolonged computer use along with other factors like poor health, work pressure
and job environment can make you susceptible to stress.
• Moreover, the longer you uphold the stress, the more susceptible you become to
other health issues mentioned above. It can also lead to loss of concentration,
dizziness and weariness.
Practical tips
• Be proactive and take necessary measures to beat stress before it affects your
health.
• Try effective yoga poses that can beat stress and laughter yoga to beat stress.
Adjusting your workstation to suit you
Postures and Practices
• The postures and practices a person adopts throughout the day can have a
significant impact on their risk of developing computer-related health
issues. These risks can be reduced by maintaining good postural habits and
working practices and by having an appropriate workstation set-up.
• A workstation that is arranged for maximum efficiency and comfort in all
respects should encourage computer users to adopt a range of well
supported postures.
• Staying in the same posture for prolonged periods is undesirable, as people
naturally need to change position and move around.
Postures and Practices - contd.
Your upper body is most comfortable when:
• Your back is supported.
• Your head is up.
• Your upper arms are relaxed.
Your hands and wrists are most comfortable
when:
• Your forearm is nearly at a right angle to your
upper arm.
• Your wrist is in a straight line with your hand
and forearm.
Adjust your seating position
In order to improve your posture, adjust your chair so
that:
• Your lower back is supported.
• Your knees are level with your hips.
• Your feet are flat on the floor.
• Your eye level is just above the top of the
screen. Tilt your screen if necessary.
• The screen is directly in front of you, not at an
angle.
Postures and Practices - contd.
Adjust the position of your Keyboard so that:
• The alphabetic section of the keyboard be positioned directly in front of you. The ‘g’ and ‘h’ keys
are usually considered the centre of the keyboard, and these should be aligned to the midline of
the body (in front of the nose);
• The keyboard be at or just below elbow height when the shoulders are relaxed and the arms are
hanging by the sides. This is dependent on the chair and desk set-up;
Postures and Practices - contd.
Postures and Practices - contd.
Postures and Practices - contd.
Postures and Practices - contd.
Other simple measures
Modify Your Body Mechanics
• Do you wear eyeglasses? Make sure they fit properly to avoid tilting your head.
• Type with light strokes, and try to keep your muscles relaxed.
• Sit "tall," aligning your ears, shoulders and hips. When you sit, think about making
yourself an inch taller.
• Switch hands when using a mouse, if you are able.
• Completely rest your wrists during breaks, including taking your hands off the mouse.
Move!
• Movement has many benefits: it relaxes tissues, lubricates joints and prevents stiffness,
improves circulation, reduces fatigue, and builds stamina. One study showed that heavy
computer users who successfully avoided computer-related pain moved every 7
minutes.
• At least every 1 hour, take a short break. Take your hands off the keyboard and move!
Other simple measures - contd.
Multiple screens
• Minimize the gap between screens to ensure a seamless flow between them;
• Screens should be wrapped around the user in a semi-circle so that the distance
• between the user and screens is kept relatively constant;
• Unless there is a large number of screens they should be positioned horizontally
• around the person rather than stacked vertically;
• The distance of the screens from the person and the height of the screens
should
• be the same as for one screen;
• Consider adjusting the font size of the text.
Other simple measures - contd.
Laptops and other portable computer devices
• Laptop computers are not ergonomically designed for prolonged use.
• The monitor and keyboard are so close together that they cannot both be in good positions at
the same time. For prolonged use, it's best to add a separate monitor and keyboard.
When plugging a regular keyboard and mouse into the laptop:
• Place the keyboard and mouse on the same level and at a comfortable height on the work
surface;
• Raise the level of the screen above that of the keyboard and mouse so that it is at a comfortable
viewing height. You can do this by placing the laptop on a platform/riser or angled support
stand, or by plugging a regular screen into the laptop.
Temporary modifications to the work environment might include:
• Placing the laptop and screen on books, files or a laptop bag to lift the screen to a better
viewing position;
• Plugging in a small alphabetic keyboard and mouse;
• Using a cushion on the seat so the user is at a suitable height to use the computer;
• When a laptop is used in a stationary vehicle, sitting in the passenger seat to operate the laptop.
Other simple measures - contd.
Get Active At Work
References
• http://www.uhs.umich.edu/computerergonomics
• http://www.acc.co.nz
• http://
www.safety.uwa.edu.au/health-wellbeing/physical/ergonomics/workstation
• http:www.iloveicare.co.nz
• http://www.atl.org.uk/health-and-safety/work-environment/computers
• http://www.infinn.com/infopack.html
• http://en.wikipedia.org/wiki/Computer-induced_medical_problems
Over to you…!!!
