How to Avoid Adverse Health Conditions of Prolonged Sitting before Computers

Computers have become unavoidable and integral part of our daily life, and work.

Many of us have to sit before Computer and work, at offices as well as at home continuously for a long time.                  

The possible adverse health conditions due to the prolonged sitting before the computers are as follows:-

  • Back Pain
  • Neck Pain
  • Shoulders Pain
  • Body Pain
  • Hands Pain
  • Wrists Pain
  • Legs Pain
  • Strain to Eyes
  • Blurred Vision
  • Brain Weakness
  • Fatique
  • Forgetfullness
  • Insomnia
  • Computer/Internet Addiction
  • Disinterest in Social Activities

The following tips will be useful to you if you are one among the numerous persons sitting before the computers for office work, work at home or office work at home:-

  • Take care of a Good Sitting Posture:- 

Use a chair with comfortable back rest, enabling you to sit with your back fully supported on the back rest of the chair.

Ensure that your sitting posture does not allow strain to your lower back, shoulders, arms, wrists, and fingers.

You sit with your legs firmly placed on foot rest or on the floor.

You must sit aright, without bending forward or leaning to sides.

Keep the Key board and the mouse at a comfortable distance, so that you need not stretch your hands to reach them.

  • Adjust the distance and brightness of your Computer Monitor Screen:-  

You must not keep the monitor very close to your eyes or too far from your eyes.

You can wear Anti Radiation Glasses, and if you wear Power Glasses, get Anti Radiation added to the lens of your spectacles.

You must adjust the Display Settings, such as colour, fonts, brightness, contrast etc., in your Computer monitor, to have minimum strain to your eyes.

  • Take Regular Breaks:  

You must take regular and frequent breaks from sitting before the computer, except when it may not be possible due to the urgency of the work to be finished.

Do not continue to see the Computer screen for a long time continuosly. Deviate you vision away from your computer screen for sometime, in between.

You must get up from your seat and have a walking inside your office, for about five to ten minutes, at least once in an hour or so, to talk to your colleage, or if you are in your home office, to your family members.

You must have some refreshments in between, which will recharge your energy, enabling better output of your work.

In some IT Companies, provision for doing simple exercise has been made by the Management, and some Companies even attach a small modern Gymn for their Staff to relax.

  • Exercise regularly:– 

You must stretch your arms and legs frequently, in between your work in the computer, to avoid body sprain or stiffness.

Also, you must have some simple exercises to your eyes.

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