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Computer Safety Part 1 by Dr. Scott J. Heun
The use of the personal computer has had a profound impact upon mankind in
many ways. Due to the nature of its use, and the necessity for prolonged
sitting, and deep focus on the subject matter at hand, the risk of injury to the
spine is great. Therefore, caution and common sense must be employed to minimize
the damage to the individual, and maximize productivity at the same time.
Fundamental guidelines:
1. Take breaks every 15-20 minutes. This should involve getting up, and
walking about the room. This will provide a break from using your eyes, promote
circulation, and allow the spinal tissues to be exercised to avoid postural
strain.
2. Maintain upright posture at all time. Avoid slumping, or sitting with your
feet up. Look straight ahead at your monitor screen. The ideal position is the
middle of the screen slightly above eye level. This is different than
many ergonomic specialists agree, in that this position is higher. However, this
head and neck position is the most favorable for your overall health.
3. Place your feet firmly on the floor in front of you. If you require one,
use a foot stool. That is, if your chair and desk configuration does not allow
you to have your thighs at a ninety degree or greater angle to the floor, then
you may need a foot stool or support.
4. Use a trackball or trackpad instead of a mouse. A wireless mouse can also
be valuable if compatible with your system. Modify the settings of the input
device to allow maximum travel with minimum movement of your hand and or arm.
Over time, this can be most beneficial to your overall physical stress level.
5. Use a headset if you are ever on the phone while using the computer. In
fact, you should use a headset whenever possible. This will most assuredly
reduce strain on your neck and shoulder muscles.
6. If you have bifocals, and you seldom look away from your screen to focus
on other things, you should consider a pair of glasses dedicated to computer use
only. In many patients, the repetitive nodding required of bifocal is very
challenging to the muscles of the upper neck. If your optician, optometrist, or
ophthalmologist requires input from me on this subject, please have them contact
me. I will explain why this may be necessary for you.
7. Organize your time to be most productive, and plan your exercise sessions.
Many progressive employers in the past have confirmed the reduction in lost work
time, and increased productivity due to the implementation of a general workout
program for their employees. You should consider the increased opportunities
provided by physical fitness.
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