The computer is vital to many occupations these days; however it can also be a threat to your health. The more you sit at the computer, the greater the chances of developing an injury related to posture, overused upper limbs, or eyestrain. Here are a few tips to help you avoid these injuries.

Muscle & Joint Injuries:
• Position your keyboard at a height that allows your elbows to rest comfortably at your side. Forearms should be parallel to the florrs and level with the keyboard.
• Adjust your chair so that you feet are flat on the floor. If needed, put your feet on a footstool.
• Be sure your chair helps your spine hold its natural curve.
• Use an ergonomic keyboard to help your hands and wrist have a more natural position.
• Take frequent breaks and walk around or perform stretching exercises at your desk.

Overuse injuries
• Keep your mouse at the same height as your keyboard.
• Position the mouse close to the keyboard.
• Use your entire arm, not just the wrist, when moving the mouse.
• Type lightly and gently.
• Mix your tasks to avoid long periods of typing.
• Move your hands away from the keyboard when you are not actively typing. This allows time for your arms to relax

Eyestrain
• Be sure the light source (windows, lamps, etc.) are not shining directly into your face or the monitor.
• Tilt the monitor to eliminate glare or reflections.
• Do not sit too close to the computer.
• Position the screen at or slightly lower than eye level.
• Adjust your screen to reduce the contrast and brightness.
• Take frequent breaks to look away from the monitor.
• Have regular eye exams to check blurring, headaches, and other problems that may be associated with the eyes.

Remember, working at a computer can cause back, neck, and shoulder pain, as well as eyestrain and overuse of the upper limbs. The risks can be reduced or eliminated with proper workstation design, improved posture, and good working habits.