How to Protect Yourself from Strain and Pain
                     
How to Protect Yourself from Strain and   Pain?



How to Protect Yourself 
from Strain and Pain?


Why computer ergonomics?

Many people much  time day in front of a computer 
without thinking about the impact on their health.
They physically their bodies are affected.
Ergonomics is a field of study that helps to reduce strain, 
fatigue, and injuries by improving product design and 
workspace arrangement. Purpose is a comfortable, 
relaxed posture.


Manage Your Workstation
 Pick a chair that supports the back inside a relaxed, upright position having a 

slight arch. You might need a lumbar roll (or perhaps a folded towel) at the 
waist.

  Keep elbows in a 90° position, with elbows near to the body and forearms 
parallel towards the floor. Keep wrists straight, based on a foam pad or chair 
armrests.

 Make use of a keyboard and/or mouse that is made to be ergonomically 
correct. Keep your mouse near to the keyboard (or around the keyboard, 
utilizing an elevated mouse pad) to reduce reaching.

 Position monitor at eye level, directly before the body, a good arm’s length 
out of your eyes (a minimum of 18”.

 Keep upper legs parallel towards the floor with ft flat. Make use of a foot rest 
in case your ft don’t achieve the ground.


Laptops

Laptops aren't ergonomically created for prolonged use. The 
computer monitor and keyboard are extremely close together 
they cannot both maintain good positions simultaneously. For 
prolonged use, it is best to give a separate monitor and 
keyboard. Laptops can be put on books so the top screen 
reaches eye level, then make use of an exterior keyboard so 
your elbows can rest at 90° with you.


Be with ­ Body Mechanics

 Would you put on eyeglasses? Make certain they can fit correctly to prevent 
tilting your mind.

 Type with light strokes, and then try to keep the muscles relaxed.
 Sit "tall," aligning your ears, shoulders and sides. Whenever you sit, 

consider making yourself one inch taller.
 Switch hands when utilizing a mouse, if you can.
 Completely rest your wrists during breaks, including taking both hands 

from the mouse.


Manage Your Work Patterns

 Reduce prolonged computer time whenever you can.
 Break work into smaller sized segments and switch between 
tasks which use different motions. For instance, alternate 
utilization of mouse with studying and looking out the net.


Move Your Self 

 Movement has numerous benefits: it relaxes tissues, lubricates joints and 
prevents stiffness, improves circulation, reduces fatigue, and builds 
stamina. One study demonstrated that heavy people who use computers 
who effectively prevented computer­related discomfort moved every 7 
minutes.

 A minimum of every ten minutes, have a short (10­20 second) break. 
Bring your hands from the keyboard and move!

 Every 30­an hour, have a brief (2­5 minute) break to stretch and/or walk 
around.


THANKS