 | Computerdamages & Advices The symptoms  In recent years the number of computers used in business and in the home has increased dramatically. This has reuslted in a rise in injuries, for several reasons, i.e. sitting badly or for long at the computer, having the equipment badly placed, using the wrong chair, working in the wrong climate etc. In turn, this results in symptoms such as headache, problems in the neck, shoulder, elbow, or wrist. Additionally, there may be pain, numbness, humming, buzzing, and stinging in these areas.
Parents should keep a watchful eye on children who use the computer for long periods and look for the above-mentioned symptoms. "Prevention is better than cure" which leads to the following pieces of good advice:
The chair The chair has to be stable, preferably with five legs and wheels that can be locked. The seat should be movable, non-sliding and you should be able to put it at an oblique angle (5-15 forwards). Perhaps an inclined bolster would function well. The broadness of the seat should be larger than the behind of the user, and the front edge must not push up against the thighs. It has to be adjustable as to elevation over the floor. The knees should bend at an angle of 90° if the seat is horizontal. The seat should be raised 3-5 cm if it is inclined. Often it is an advantage if you can turn the chair round. The back of the seat should be adjustable. It ought to support the lower part of the loin. The back support is unnecessary if the seat is inclined forwards, and arm rests are often only in the way. Small children ought to have their own chair.
Place the chair right in front of the screen in order not to have to turn or sit in a crooked way. You always have to avoid sitting too long at a time - avail yourself of any opportunity to walk around a little.  The table
Be sure that there is space enough for the keyboard, screen, mouse and what else you need when working. What you use most should be placed nearest to you - it is not healthy to have to stretch and reach for things all day long. You may put some things out of reach (e.g. the printer), then you have to get up off and on, which is good for your back.
Preferably the elevation of the table should be adjustable to suit any user, remember the children in the home. There must be at least 5 cm between the uppermost part of the thigh and the underside of the table, and the elevation of the table should be 3-5 cm over the elbow. Feel your way!
If you often use a manuscript holder it should be placed right in front of you at convenient eye level and with the screen at its side. If you seldom use it, it may be placed under the screen or at the right/left of the screen alternately. The keyboard The keys must give you some resistance without being heavy when you press them, and you should be able to hear them when they are pressed down. Do not press harder than necessary.
The keyboard must be horizontal in order not to have to bend the wrists backwards or to raise the arms. Tall people may raise the front of the keyboard a little so that it tilts backwards. The keyboard should be placed a little lower if you type a lot and quickly.
There should be enough function keys. In this way you can make fewer touches and minimize the use of the mouse. Some keyboards have a numerical keyboard that can be moved, which may be of help to left-handed people, and which also gives the possibility of a varied work position. Other keyboards are divided in the middle and angled so that the wrists need not turn so much to the sides. Some people like wrist supports put in front of the keyboard, but this may give you problems as the wrists will be strained at the point that touches the support. The mouse The mouse should be formed ergonomically in order that the whole hand rests on it. Avoid straining your fingers - you need only use very few muscles.
A mousemat facilitates precise control of the movements of the mouse and minimizes the risk of simply having no available space on the desk to use the mouse.
If you use a mouse and numerical keyboard, it may be an advantage to handle the mouse with your left hand , as this gives a good balance. It is a good idea to alternate having the mouse right and left of the keyboard, and often to use the mouse and the keyboard alternately.
Besides the keyboard there are a number of alternatives to some of the functions of the mouse, e.g. a plate sensitive to a light touch of the fingers, thus replacing pressing the mouse. Many people with pain in arms or shoulders have enjoyed replacing the mouse with a track-ball. It demands smaller movements to be activated, but make sure that it is not too tight. The mouse is suitable for text work, whereas for graphical work a press sensitive pen is preferable, and likewise a joystick for games. Shift when needed and when possible so that the strain be variable.
Mousemats with a textile surface have a tendency of fraying at the edge when used frequently. If this occurs, you must either remove the textile or buy a new mousemat so that your hand and wrist are not hampered. The screen The screen should be turnable and adjusted as to height and strength of light. It has to be placed right in front of you, the upper edge at eye-height, and at a distance of at least 40 cm. It is a good idea to place it along a window, but not too close - too much light may be disturbing. Therefore avoid reflexes from windows and lamps; perhaps you could use a cardboard shield as screening. Some firms offer screens free from reflexes and antistatic. If necessary, lower the light or draw the curtains.
Choose a screen with a good sharp picture in order not to strain your eyes more than necessary. However, it is important to remember that strong light from the screen may also be a strain to the eyes.
There is no agreement about whether the very small irradiation from the screen might be a risk to your health, but if you have the choice, you ought to choose a screen with as small an irradiation as possible. The indoor climate Everybody knows that badly ventilated rooms have a negative influence on almost everything, and that smoky rooms are also not healthy. Therefore, make sure that the ventilation functions well.
A room temperature of about 20° will be satisfactory to most people. It is also important to avoid low humidity of the air as many people will react with dry eyes, nose and mouth.
Any form of stress will increase the risk of illness - this also holds true when it comes to stressing muscles and joints while you work at the computer. Noise is one possible cause of stress so avoid it or deaden the sound as best you can. Particularly noisy equipment should be placed as far away as possible and silence it if practicable. If you are particularly sensitive you can use earplugs. Try not to work for long periods, which is often a result of working overtime.  The treatment
Besides instructing you and giving you preventive exercises the chiropractor may often be able to help eliminate the causes of the symptoms that have already arisen. The chiropractor's work is to examine, treat, and prevent problems in joints and muscles.
Once more: You have to vary your positions and movements and grant yourself small breaks as often as possible. Regular exercises are indispensable - precisely which ones are best will vary from person to person., but there are a few set out hereunder which will be useful to most people. Exercises Repeat the exercises every day whenever you sit in the same position and make the same movements for long periods of time. When you follow the instructions below, each exercise will take less than one minute. - Stand with elbows bent and overarms close to your body palms pointing away from your fingers pointing towards the ceiling. Now you move your hands up and down five times. Repeat the exercise with your palms turned down and your fingers pointing towards the floor.
- Fold your hands and stretch your arms in front of you with your palms pointing away from you. Keep the stretch for a couple of seconds.
- Stand with elbows bent and overarms close to your body. Now turn your palms up and down five times.
- Turn your head alternately to the right and to the left. Then up and down. Make a trunk-bending sideways right and left. Repeat three times.
- Place your fingers at your shoulder-joints and then move your elbows in big circles five times forwards and five times backwards.
This has been made by Landsforeningen KIROPRAKTIKKENS FREMME (LKF) in collaboration with chiropractor Henrik Uldall. | |
