Some Tips for Healthy Computer Use for Protection of Health

Narendra Nath Naskar*

*Professor & Head
Department of Public Health Administration
All India Institute of Hygiene & Public Health, Kolkata


Computer is essential part of today’s life for every working person. In every aspect of life like general education, health sector, business, travelling, and all office work and even for recreational purpose use of computer is almost unavoidable. Extended work with computers can lead to muscular fatigue and discomfort, usually in, back, arm, shoulder and neck. If the computer is used for long periods in wrong postures, there is chance of musculoskeletal injury (MSI).The risk increases as the intensity of computer work increases. These health problems may include carpel tunnel syndrome, tendinitis, tenosynovitis and many other musculo-skeletal disorders. The signs of these disorders may be seen in hands, wrists, arms, neck, shoulder, back, and forearm and even in fingers. Frequently the source of muscle fatigue and discomfort is working posture & lay out of the computer work station. Computer operators may also experience visual fatigue. Symptoms include eye strain, burning eyes, blurred vision and headache. Therefore the lighting levels and glare is also important while working with computers. So certain tips can be remembered to avoid or to minimize the discomfort arising out of long time use of computer.

  1. Adjust
    1. Tilt of monitor
    2. Use of foot rest
    3. Chair height
    4. Adjust your body position and work equipment whatever one require to reach to comfort zone.

      There is no single "correct" posture or arrangement of components that will fit everyone. However, there are basic design goals, to consider when setting up a computer workstation or performing computer-related tasks.

    By adjusting work environment personal, practices the user may be able to minimize fatigue and discomfort and reduce risk believed to be causing injury. In every time working posture, body position may be chosen relative to computer. The user should avoid seating in one posture long time. In between seating one should perform task that require working. One should take small and frequent break. User should build positive relationship at work and home.

  2. Listen
    One should listen to his/her body. Pay attention to any discomfort or pain and take immediate action to relieve it.
  3. Remember
    Practice exercise regularly to keep general fitness of the body
Position of workstation set-up
  1. Chair position
  2. Keyboard position
  3. Position of Screen and document keeping place
  4. Pause and break
  5. Position of Mouse
  6. Furniture
  7. Arm rest on a chair
  8. Lighting
  9. Ventilation
    Computer should be placed in a place where there is adequate fresh air ventilation to feel comfortable
  10. Noise
    Noise can cause stress that may stretch your muscles which increases risk of injury, so computer may be in quiet place.

  1. Cornel university ergonomics web