Healthy living
Body matters
Cut out computer strain
RSI (repetitive strain injury) is usually work-related but if you use your computer for hours at a time, you could still develop arm and hand problems
Be ergonomic: When using your computer, make sure your chair, monitor and desk are at the correct height and remember to make any necessary adjustments if someone else has been using them. Your eyes should be in line with the top of the screen. Organise your work area so that frequently used items are within comfortable reach, avoiding any unnecessary twisting and stretching. Ensure the light conditions and temperature are comfortable and the noise level is not too high.
Check your posture: Your wrists should be comfortable and the upper part of your arms should rest against your body rather than reaching forward to the keyboard. Your shoulders should be relaxed.
Move around: Avoid staying in the same position for extended periods of time. Most people type on keyboards in bursts, so try to shift position during these natural breaks. If your tasks involves repetitive actions, try to vary them as much as possible.
Take regular breaks: Take a break every 30-60 minutes to give your mind and body a breather. If you are sitting down, get up and stretch your legs. Try to perform a few simple stretches every one to two hours; turn your head from side to side; raise and lower your hands at the wrists to relieve tension; make a fist and then spread your fingers out wide; bring your shoulder blades together to open up your chest; round your shoulders to stretch your upper back.
Pace yourself: If you're using a computer at work, try to plan things so that you don't have to work too intensely for several days to meet a deadline. Talk to your employer about ways to avoid such situations occurring in the future. Avoid working through the comfort barrier: if you feel that you're placing your body under strain, stop and have a break.
Using equipment properly: When using the mouse, try to use your forearm and not just your wrist.
Take regular exercise: Exercise relieves stress and keeps your muscles in good condition. Try to include aerobic and muscle strengthening elements as well as flexibility exercises such as stretching or yoga.
* For more, see Reader's Digest book 'Healthy bones, muscles & joints' (£26.99, hardback). The book is a lifelong guide to staying active and supple, with preventive as well as problem-solving advice, including tips on diet, exercise and using complementary medicine.</p></font>
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.