Preventing Pain Caused By Long Periods Of Computer Use
By Laraine Anne Barker, Thu Dec 8th

If you use a computer for much of your day you MUST take stepsto prevent the crippling pain this can cause. The first thing toconsider is the correct (ergonomic) set-up of your computer deskand chair.

Both the chair seat and its back should be adjustable. The chairback should have good lumbar support and you should be able toadjust it to fit neatly into your back while you're sitting inthe chair. The seat should have gas lift to make adjusting itsheight easy and should slope down at the front so that the backof your thighs are not put under pressure. With your backagainst the chair back you should be able to sit upSTRAIGHT--not slumped either backwards or forwards--and yourfeet should rest firmly on the floor. If you feel the need for afootstool, your chair height is definitely too high. With yourfingers on the keyboard, your forearms should be level orsloping slightly down. Your wrists should be straight, notsloping upwards. If they slope up, the keyboard is too high.This is why you need a FULLY ADJUSTABLE computer desk, i.e., themonitor and the keyboard should have their own platforms thatcan be raised or lowered separately as required. The top of themonitor should be about level with the top of your head, i.e.,you should be looking straight into the screen, not with yourhead bowed.

You could build a desk specially to your measurements, but thisdoesn't make allowance for computer upgrades (for instance,going from a desktop machine, where the monitor can sit on topof the computer, to a tower model, or switching from a 15" to a21" monitor). The monitor distance from your seat, BTW, shouldbe about arms length.

Set up your computer in a position that doesn't allowreflections in the monitor from windows or overhead lights.Reflections will create eyestrain and tend to make you tensebecause you can't

read what's on the monitor properly.

Even with ergonomic furniture it's STILL possible to sufferneck, shoulder, arm, wrist and finger pain. By the time itreaches your wrists and hands, of course, you're in a really badway. However, there are some exercises you can do. Preferably dothem to PREVENT pain. Unfortunately, most need demonstratingwith photos or graphics, but my favourite is easy to describe.Stretch out on your bed with your shoulders positioned so yourhead hangs over the edge. Support your head with both hands andslowly lower it over the edge of the bed as far as you can. Takeaway your hands and rotate your head an inch or two to both leftand right, trying to see as much of the floor as you can. Thengently lift your head with your hands until it's level with therest of your body. Do the exercise a few more times. Try doingit every morning as part of your dressing ritual, or every nightbefore getting into bed. Certainly you should do it as soon asyou notice the slightest pain.

This exercise works on the same principle as the best exercisefor back pain (bending yourself backwards as far as you can).Backache, especially unexplainable backache, is usually causedby doing things that force you to bend forward for long periods.Slouching in your chair (particularly in a way that forces yourbody into a ³banana² shape) is another cause of backache.

Armchairs and sofas shouldn't need cushions. If they do they'rebadly designed. Cushions are difficult to arrange for properlumbar support, so if the chair in which you sit to watch TVdoesn't have good lumbar support, a special back roll for thepurpose is probably your best bet. And don't forget the seats inyour car!

About the author:Laraine Anne Barker writes fantasy for young people. Visit herweb site at Fantasy forChildren & Young Adults for FREE stories and novel excerpts.Sign up for the NOVELLA OF THE MONTH CLUB, absolutely FREE!