Computer Health Tips

According to the American Academy of Orthopaedic Surgeons (AAOS), “Regular computer users perform 50,000 to 200,000 keystrokes per day… frequent computer use that involves awkward postures, repetition, and forceful exertions may be related to nerve, muscle, tendon, and ligament damage.”

There are three ways to prevent injuries from frequent computer use: use a properly set-up workstation, use correct posture, and take frequent rest breaks. We’ve put together a list of easy and inexpensive ideas for improved computer use health. These ideas are courtesy of the Oregon Occupational Safety & Health Administration (orosha.org).

• Maintain a neutral posture by adjusting your computer workstation to fit your body. 
• Adjust your chair before starting your shift and again after lunch. Your body changes throughout the day and so should your environment.
• Place a pillow behind your back to create lumbar support if the back on your work chair won’t adjust. 
• Arrange workstation so that items you frequently use are within close reach. 
• Use books to raise your computer monitor if necessary so you’re looking at the top third of the screen.
• Place the document holder right next to the monitor so only your eyes move and not your head. 
• Avoid holding the phone with your neck. This places a lot of stress on your neck muscles. 
• Tape gauze around your pen to reduce your gripping pressure. 
• Move your computer monitor away from the window to reduce glare, which can lead to eyestrain.

For help with evaluating your computer workstation, download the PDF from Oregon OSHA.