18460 Wright St. St. 9
Omaha, Ne.
402.933.5392
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 the productivity at the same time
Fundamental guidelines:
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 ate 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 footstool. 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 footstool or support.
4. Use a trackball or track pad 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, or 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 n the past have confirmed the reduction on 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.
