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Are you sitting comfortably? - Part 1 Aches and pains are just two of the problems that can be caused by working with a computer. In this mini series, Ian Waugh describes simple ways to sit fit... The advent of the computer seems to have brought with it a host of health problems. The most famous is RSI - Repetitive Strain Injury - that generally manifests in the wrist and is supposedly caused by excessive handling of your computer's rodent. However, there are many other problems and discomforts that can arise from various other activities involved with computer use. Because many hundreds of thousands of people use computers, we are now more aware of computer-related problems than ever before. A computer can be used for many tasks - from typing to playing games - and can involve various degrees of use of the mouse or trackball, You don't have to be in any particular position to do any of these things - you can play games and type either sitting up straight or leaning back. In other words, the ease of use of computers and computer applications positively encourages bad habits which can lead to aches and pains. So what can we do about it? We can do a lot. In this mini series we'll look at a large number of ways to ease and prevent problems that can arise when using a computer. You will see that the accent is very much on prevention. Even if you adopt just one or two of these suggestions you will help prevent the onset of problems. Are you sitting comfortably? The first thing to note is that there is not one "perfect" position. We're all made slightly differently and you have to find positions that are comfortable to you in relation to your computer and desk. The second thing to note is that you should not stay in one position for long periods of time. You need to stand up, walk around, stretch, change your position, do other tasks, and generally refrain from sitting at the computer without a break for hours on end. If you get up from a computer session with an aching back, shoulders or wrists then you need to give yourself more breaks while working (or playing) and/or check your position. Here are some guidelines. Ø When sitting, make sure your feet are placed squarely and firmly on the floor. Do not let your legs dangle over the edge of the chair so only your toes are touching the floor. If necessary put a box or old books on the floor to rest your feet on. Ø When sitting upright, use the chair to support your back, particularly your lower back. Do not slouch forward. If your chair is adjustable, then adjust it. If other people use the chair, you may have to readjust it when you use it. One size does not fit all. Ø For typing and using the keyboard, your forearms should hang a little above the keyboard (some say ideally on level with the top set of keys - the QWERTY keys). Your wrists should be parallel with the table and your fingers should drop naturally down onto the keyboard. Ø One of the major problems with modern desk, furniture and chair design is that the chairs are invariably too low (or the desk too high) to assume an ideal position for typing. Use solid cushions on the chair if you need to be higher and the aforementioned box or books for your feet if necessary. Ø Do not place your palms on the desk in front or the keyboard and if you use a palm or wrist rest, don't rest them on there while typing. This will put pressure on the underside of your wrists and force you to bend your wrists back which can cause problems. The wrist rest is for resting your wrists *between* typing. Ø Do not rest your palms on the (sharp) edge of your desk between typing. Ø Keep your wrists and forearms straight and in line with each other. Do not angle your wrists as this will put strain on them. If you find this a problem, you might benefit from a split or "natural" keyboard. However, be sure to set it up correctly so your forearms and wrists are comfortable. Ø Don't hunch or raise your shoulders in order to get your forearms or wrists are the right level. Adjust your chair and/or your desk or keyboard. Now that we have you sitting comfortably, in the second part of this series we see how to look after your eyes...
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