Computers and Health

If you spend several hours a day at your computer or on your smartphone, you can develop a number of physical problems such as headaches and eyestrain along with various musculoskeletal problems. (Read about "Headaches" "The Eye") Some simple precautions can help alleviate these problems. If symptoms persist, however, contact your doctor.

Eyestrain

According to the American Academy of Ophthalmology, eyestrain is not a sign that computer or tablet use is causing actual damage to your eyes. But eyestrain, and the accompanying symptoms of tiredness, redness or difficulty focusing, shouldn't be ignored either. An eye exam (Read about "Eye Exams") can rule out any underlying diseases and determine if a new eyeglass prescription is needed. Once any serious problems are ruled out, the following changes can be helpful:

• Computer screen - If you are using a desktop, adjust the height of your screen so you're not tilting your head down and tensing your neck.
• Phones and tablets - The same holds true with a phone or tablet. Be aware however, that you are using different muscles to hold the tablet or phone in position. Take frequent breaks.
• Lighting - Try adjusting the screen and the lights to keep glare to a minimum.
• Rest breaks - Taking periodic breaks, during which you relax and gently stretch your neck muscles, can ease muscle strain. In addition, avoid any tendency to stare at the screen without blinking, since this can lead to dryness in the eyes.

Remembering to blink can help you avoid dry eyes. (Read about "Dry Eye") In addition, you may find you need a different prescription for when you're working on your computer. If your job involves a great deal of computer work, ask your doctor about this, especially if you normally need bifocals for reading.

Headache

A tension headache can develop for any number of reasons when working at a computer, including stress and poor posture. (Read about "Tension Headaches" "Stress") Regular breaks can help reduce muscle strain and alleviate these problems. As with any symptom, however, if headaches persist, see your doctor.

Back pain

Back pain is one of the most common workplace problems. (Read about "Back Pain") The National Institutes of Health's Division of Safety has the following recommendations that can help increase comfort for computer users:

• Practice "dynamic sitting;" keep moving don't stay in one position for too long.
• Adjust the backrest so you are sitting at a 90 degree angle. That means your legs and your body form an "L"
• Get the chair height right. Your feet should be flat on the floor or on a footstool.
• Get your back against the backrest. Both your lower back and your shoulders should touch.
• Adjust the height of the backrest to support the natural inward curvature of the lower back. Use a pillow or a towel if you have to.
• Don't use armrests to slouch.

Carpal tunnel

Computer work can also result in repetitive stress injuries (Read about "Repetitive Stress") and Carpal Tunnel Syndrome (Read about "Carpal Tunnel Syndrome"). To avoid some of the problems, the American Academy of Family Physicians recommends you adjust the height of your chair when using a desktop so that your forearms are level with your keyboard and you don't have to flex your wrists to type. It's also important to take breaks and rest your hands and wrists. When using your phone or tablet, those breaks can become even more important.