How To Work on Computers for Hours Without Developing Back Pain or Muscle Strain

Computers are an integral part of our lives and our routine working environment today. In a typical office environment, we are required to stay for hours sitting still in front of computers and other office equipment typing and working on projects. Thanks to the Internet, we also stay awake until late at night working on computers in our homes. With poor sitting positions, you could easily develop lower back pain and muscle strains in areas such as neck, shoulders and wrists.

Here we will look into some proper methods of using the computer so as to avoid such strains and pains.

1. Place your computer at a properly lit place in your room/office. Too much darkness or too much light won't work for you. Don't place your computer directly opposite a light source such as a window or tube light, as this will cause light reflection on the screen which can put extra stress on your eyes.
2. Use the height-adjustable chairs. Place your computer at a height that is comfortable for you to work on and adjust your chair to a height where you should be able to place your feet flat on the floor or on the footrest of the chair.
3. Use the type of chairs that support the lower back. If your chair doesn't support your lower back properly, use a pillow or towel to help you support your lower back while sitting. This can help you avoid back pain and injury problems.
4. Place your keyboard and mouse at a proper position and height. Your wrists should be parallel to the keyboard and your elbows slightly curved while typing. Try to use the wrist pads or any other soft objects to support your wrists, as this will decrease the stress on your shoulders, wrists and arms.
5. Place your monitor at a proper height and distance. You shouldn't be looking up or down on the screen nor should the screen be too far away from your eyes. If budget allows, invest in the LCD monitors that are more energy-friendly and causes less eye strain than the classic CRT monitors. However, if you do want to use the CRT type, then get an eye-protector glass filter for your screen. Remember, improper lightning and height/distance of the monitor can cause eye strain and force you to compensate for it with poor posture, which in turn can cause you muscle strains.
6. Take frequent short breaks while working. Do not stare at the screen for long periods of time. Give your eyes some rest in between. Follow the steps below to perform a good eye exercise to release the stress and tension from your eyes:
   • Put both palms of your hands on your eyes so that you don't see any light from between your fingers. Don't press your eyes, just put slight pressure on your hands to prevent the light from coming to your eyes. It is okay if your eyelashes touch your palm, but don't press your hands towards your eyes.
   • Now, making sure that no light is coming from between your hands, look into the dark in between your hands. Keep this posture for 1 minute and then continue your work. Do other relaxation/stretch exercises to release muscle strain/tension from your body.

If you are experiencing numbness and weakness in your hands, lower back pain, feeling stiff and pain in the neck and shoulders, don't ignore these symptoms. Review your sitting posture and working set-up habits or you will run the risk of getting repetitive motion injuries or muscle pain problems. Poor sitting methods and posture positions can put extra pressure on your nervous system and as a result, lessen your working productivity.