Developing
good work habits can set you up for years of productive,
pain free work and recreation using computers.
Computers are here to stay - we might as well learn to use
them in the best way possible. Problems related to
computer use, repetitive movements, static and poor postures
and inadequate work environments are becoming increasingly
prevalent. For some people, the resulting
symptoms and health problems of muscle strain, joint and
muscle pain, strain and fatigue can be extremely
disabling. Good movement, positioning,
posture and environmental setup is an essential
preventive measure in reducing the probability of
problems resulting from computer use. 1. Work Habits
- Vary tasks / break up repetitive routine tasks:
learn to pace yourself with any activity you are
doing that involves physical movement or static body
postures. Excessive, frequent, repetitive movement
is not good for any joint. Likewise, keeping your
joints in the same position, especially in a weight
bearing position (as in sitting or standing), places
strain on the joint and ligaments. A combination
of movement and static posture at various times is
best for your body.
- Take frequent breaks
- stand up, stretch, walk around:
If you need to be working at the computer for long
periods of time, make time to get up and move
around. Stand up, stretch and breathe in
deeply. Movement allows for muscles and tissues to
reposition, and for blood to flow freely. Moving around
will also help with reducing fatigue and improve your
energy and endurance.
- Shift your posture frequently:
Changes in seated posture for working can be extremely
beneficial. While working, move from resting on
the backrest of the chair into a more upright and
forward flexed position (closer to the work surface),
place your feet at different places on the floor, move
your seated position on the bottom of the chair
etc. Small changes in position while you are
sitting working can alter weight bearing and reduce the
pressure or strain on specific joints and muscle
groups.
- Joint movement exercises:
Active
large movements of your joints has significant
benefits to increasing blood flow, reducing pressure
areas and reducing muscle and joint strain. If
possible, during rest and movement periods away from the
keyboard, do some large range movement of your arms,
hands, neck and legs.
|