{Healthy, Wealthy, & Happy Living in Omaha}

Relieve Computer Pain
In 3 Easy Steps

If you spend a lot of time sitting in front of a computer, you may be experiencing fatigue, as well as aches and pains in your neck, back, shoulders, eyes, wrists, and legs.  Relieve the discomfort by following these tips:

STEP #1:  Give your body support to avoid aches and pains:

·      Invest in a good lumbar chair and adjust it so your feet rest comfortably on the floor.  Press your bottom against the back of the chair and use a lumbar cushion that causes your lower back to arch slightly.  Keep your knees in line with your hips or raised slightly above them.   Never slump or slouch forward.

·      Sit close to the desk so your upper arms are parallel to your spine and your elbows are at a 90-degree angle to the keyboard.  Put the mouse close to the keyboard to keep your arm from being fully extended.  Give your wrists proper support so they rest in a neutral position.

·      Place the monitor so your gaze is aimed at the center of the screen, which should be 15 to 25 inches away from your eyes. 

STEP #2:  Move regularly to avoid stiffness and eye strain:

·      Stand, stretch, and walk at least a minute or two every half hour.  To stretch, reach both arms above your head.  Grasp each elbow and lean gently to each side and feel the side of your body release tension.

·      Avoid “computer vision syndrome” (headaches and eye strain are symptoms) by using the 20-20-20 rule:  Every 20 minutes, look away 20 feet in front of you for 20 seconds. 

STEP #3:  Stay hydrated and nourished to avoid fatigue:

·      Drink water (or other fluids) to flush out some of the mineral build-up that occurs in inactive muscles.

·      Eat healthy snacks like fruit and nuts at your desk to maintain your energy and productivity.