A guide to PC comfort

If you don’t want to adopt a Quasimodo posture then you will need to sort out a better working position than being hunched over your keyboard.

Firstly ensure you are sitting on an actual computer chair rather than a normal wooden or plastic chair – these do not give you the appropriate support. Then adjust the seat height so that your feet are flat on the floor and your thighs are parallel to the ground.

Next, make sure the top of your PC monitor is at eye level and that it is at least 20 inches away from your face. You should also tilt the screen between 10 and 20 inches to prevent strain on your neck.

Your keyboard/ desk should ideally be at elbow height when your arms hang loose at your sides. By doing all these things, you should prevent any strain on the back and shoulders, therefore maintaining a stronger and straighter posture

Back to top

RSI is a condition commonly developed by people who use computers a great deal and if left untreated the symptoms can persist and can be quite painful.

The repetitive actions of typing and clicking a mouse can result in pain in the fingers and hands; this is known as throbbing pain. RSI affects the tendons and muscles and stress combined with having a poor posture can contribute to the injury.

To prevent RSI, use the posture tips above and make sure you take frequent breaks throughout the day, enabling your body to recover from repetitive and strenuous tasks.

Back to top

There are some great products on the market today to help assist your comfort in the office. If you are prone to lower back pain then placing a firm cushion at the small of your back can give you extra support.

If you are having problems with your wrists you need to rethink the way you type and click your mouse. When moving the mouse try to move it from your shoulder rather than from the wrist, but there are products to help with this.

You can use wrist braces to give extra support or try out some of the latest keyboard accessories such as foam or gel wrist rests. You can get wrist rests that are attached to mouse pads and that can be placed under keyboards. These alleviate the strain placed on your wrists when typing by setting level with the keyboard.

Back to top

It is always a good idea to get away from your desk and go for a walk just to relax your muscles and your eyes, but there are even exercises you can do at your desk, for all you workaholics out there.

Here is what you do:

Wrist stretches

• Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5.
• Straighten both wrists and relax fingers.
• Make a tight fist with both hands.
• Then bend both wrists down while keeping the fist. Hold for a count of 5.
• Straighten both wrists and relax fingers, for a count of 5.
• Repeat exercise 10 times, then hang arms loosely at side and shake them for a couple of seconds.

Back, arm and shoulder stretches

• Lift you shoulders so that they are almost touching your ears, hold for a few seconds and release.
• Raise your arms above your head and bend them as if you were going to interlock your fingers behind your head. Then push your shoulder blades together; hold for a few seconds and release.
• Grab your right elbow with your left hand so it is placed across your chest. Keeping it bent pull it towards your left shoulder until you feel the muscle stretching, hold for 5 seconds and then swap arms.
• Interlock your fingers then straighten them out in front of you s that you are looking at the back of your hands, hold for 5 seconds and release.
• Do the same exercise as above but this time raise your arms directly above your head.

Neck stretches

• Face forward and tilt you head to the left, hold for 5 seconds and change to the right.
• Then tilt your head down, so that your chin is point into you chest, hold for a few seconds and release.
• Turn your head so that you are looking to your right, hold for 5 seconds and switch to the left and repeat.