Do you experience eye and back strain while at your computer?
Nowadays most of us spend a considerable chunk of our time at „work“ behind a desk solving our daily tasks via this wonderful invention called a pc. Unfortunately besides the effectiveness that it brings, this type of work often yields severe long-term effects on our body and health. It has been written about a million times and still most of us fight with back pain and eye strain. So what can we do to prevent this? The sciences of Eye-gonomics and ergonomics help to deal with these issues. First lets look at our sight and how we can help it:
- Follow the 20-20-20 rule. Every 20 minutes look at an object around 20 feets for at least 20.
- Do the “High five“ test. Try to give your screen a high five. The optimum is an arms distance.
- Check the height of your screen – its top should be at your eye level.
- If you work on a notebook, get an external display or a stand to raise it up to your eye level.
- Make sure that your viewing angle is no more than 35 degrees.
- monitor must be front of face, not turned to the side or leaning.
- The light from display must be the brightest light in the room (raise/lower others as needed).
- Your forearms must be leveled with the keyboard, i.e. should lay horizontally on the table and hang vertically by your chest.
- Your chair should keep your body upright (slightly leaning backwards), if you feel that your posture isn’t ideal get different one.
- Your legs should hang vertically and should not be bend or hang loosely in the air.