prateek is physiotherapist on our panel of experts. we would encourage people to send in their questions so that our panel can answer them. we our inviting questions related to computer related injuries. if there are anyother question you are welcome to send them.

When using a computer, as with many activities, you may experience occasional discomfort in your hands, arms, shoulders, neck, or other parts of your body. There are many factors which may be linked to their occurrence, including: overall health, stress and how one copes with it, medical and physical conditions, When using a computer, as with many activities, you may experience occasional discomfort in your hands, arms, shoulders, neck, or other parts of your body. There are many factors which may be linked to their occurrence, including: overall health, stress and how one copes with it, medical and physical conditions, inappropriate work place design, incorrect posture, poor working habits (including use of a keyboard or mouse). The amount of time a person performs an activity may also be a factor. However, if you experience symptoms such as persistent or recurring discomfort, pain, throbbing, aching, tingling, numbness, burning sensation, or stiffness, DO NOT IGNORE THESE WARNING SIGNS. PROMPTLY SEE A QUALIFIED HEALTH PROFESSIONAL, even if symptoms occur when you are not working at your computer. Symptoms like these can be associated with painful and sometimes permanently disabling injuries or disorders of the nerves, muscles, tendons, or other parts of the body. These musculoskeletal disorders (MSDs) include carpal tunnel syndrome, tendonitis, tenosynovitis, and other conditions.

Ergonomics

• There should be negative tilt of the keyboard that is rows of keys farthest away from you should be  slightly lower so that while typing wrists are not bent upwards.
• Height of keyboard should be such that wrists are in neutral position while shoulders are relaxed and elbows are bent less than 90degrees.
• Use arm to navigate mouse rather than side to side movements of wrists
• Mouse should be at same height as keyboard by its side.
• Keep fingers and thumb relaxed on the keyboard and don’t use excessive force to activate keys.

Posture

• Wrist should be horizontal in line with forearm so that wrist is not bent upwards or downwards. More that 15 degrees variation either way increases pressure on median nerve.
• Middle finger should be in line with the forearm, neither angled towards thumb or little finger.

TIPS TO REDUCE NECK, SHOULDER AND BACK STRAIN

1. Position the monitor in centre, in front of the keyboard so that you are facing it directly.
2. Top of the screen should be at eye level. A screen that is too high or too low will cause awkward positioning of the head, neck, shoulders and back.
3. Tilt your monitor upward so that the base is slightly closer to you. This improves legibility of print and reduces eye strain.
4. Install the monitor on a swivel arm so you can easily make small adjustments in height and distance. Especially if you sharing your computer height of chair must be adjustable.