Computer and Lifestle

7/30/2019 Computer and Lifestle

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COMPUTERS AND LIFESTYLE

PROBLEMS


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Long periods of working at a computercan increase the chance of developingan injury. Muscle and joint pain,

overuse injuries of the upper limbsand eyestrain can result frominappropriate computer use. The riskscan be reduced or eliminated with

proper work space design, improvedposture and good working habits.


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POSTURE-RELATED INJURIES

Back and neck pain, headaches, and

shoulder and arm pain are common

computer-related injuries.

Such muscle and joint problems can

be caused or made worse by poor

workstation design, bad posture and

sitting for extended periods of time.


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Although sitting requires less musculareffort, it still causes fatigue and requiresparts of the body to be held steady forlong periods of time.

This reduces circulation to the muscles,bones, tendons and ligaments and canresult in stiffness and pain.

If a workstation is not set up properly,these steady positions can put evengreater stress on muscles and joints.
http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/


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Though it may sound strange that sittingwith little or no muscular effort canfatigue you, one can indeed get veryfatigued from computer use. Being

immobile impedes effective bloodcirculation and can therefore result instiffness and pain.

Back and neck pain, arm and shoulder

pain are the commonest and can owethemselves to bad sitting posture or badergonomic furniture design or placementthat causes such bad posture.

The Most Common Computer-Related Injuries To

Watch Out For
http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/http://www.safecomputingtips.com/blog/healthy-computing/the-most-common-computer-related-injuries-to-watch-out-for/


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EYESTRAIN

Eyestrain is another obvious problem that can occur dueto extended computer use.

Focusing on the same thing at the same distance for longlengths of time is fatiguing for the eye muscles. Dryness

of the eyes can be caused by insufficient blinking andconsequently inadequate lubrication.

Staring at an illuminated surface is also fatiguing; muchthe same as watching TV for long periods. While this may

not actually damage your eyesight, blurring, difficulty infocusing and refocusing or peripheral or distant objectsand developing headaches are commonly occurringproblems from eyestrain.


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OVER USE OF THE UPPER LIMBS:

Repetitive movements that computer use entailsand awkward postures can contribute to overuseinjury. This can result in swelling, pain, stiffness of

joints as well as feelings of numbness andweakness in the hands, the elbows or wrist areas.

Laptop Related Injuries: Laptops, thoughtremendously convenient and swiftly replacing

desktops as ones principal computer, wereessentially designed as an alternative to adesktop for when one could not be reached.


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Laptop use can cause a number of problems

because it can constrict and cramp you and

your movements, it can cause the screen to be

too near your eyes, and so can result in higher

levels of physical stress and injury than a

desktop. Carting around a heavy laptop bag

can also be stressful.


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Repetitive stress injuries (RSIs) are conditionscaused by placing too much stress on a joint, andthey vary in type and severity.

Most RSIs are linked to the stress of repetitive

motions at the computer or overuse injuries insports.

An RSI occurs when stress is placed on a joint,pulling on the tendons and muscles around the

joint. When the stress occurs repeatedly, the body does

not have time to recover and becomes irritated.

REPETITIVE STRESS INJURIES


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Computer Injuries Include: HANDS &

WRISTSCARPAL TUNNEL SYNDROME:

Swelling inside a narrow "tunnel" formed by boneand ligament in the wrist; the tunnel surroundsnerves that conduct sensory and motor impulses to

and from the hand, leading to pain, tingling, andnumbness.

EPICONDYLITIS:

Elbow soreness often called "tennis elbow

GANGLION CYST:Swelling or lump in the wrist resulting from jelly-likesubstance that has leaked from a joint or tendonsheath.


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REFLEX SYMPATHETIC DYSTROPHY:

A condition characterized by dry, swollen

hands and loss of muscle control; consistently

painful.

TENDONITIS:

Tearing and inflammation of tendons

connecting bones to muscles.


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COMPUTER RELATED SHOULDER

INJURIESBURSITIS:

Over the tendon is a bursa (small sack of fluid

used to help lubricate the moving tendon). This

bursa can become pinched or compressed,

much like the tendons of the rotator cuff as

detailed above. This pinching of the bursa

causes pain and inflammation.


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FROZEN SHOULDER :

It is a condition in which the capsule and ligaments

surrounding the shoulder joint become overstressed,

inflammed and develop excessive scarring or thickness,

thus significantly limiting the functional range of motion

or mobility of the arm. In the majority of theseconditions, there is no direct trauma, the condition and

inflammation occurs over time.


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EXERCISES FOR SHOULDER INJURIES

ARM CIRCLES

Arm circles provide a short respite from stagnant keyboarding

positions, and boost blood flow to tight shoulder muscles.

Stand tall, extend your arms out to the sides with your palms

facing the floor, so you resemble a "T." Inhale, and slowly roll

your shoulders backward, feeling your shoulder blades rotate.


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AIRPLANE STRETCH

This stretch can alleviate muscle tightness in the chest,

ribcage, and anterior shoulders. Stand or sit up straight,

with your arms hanging at your sides. Inhale, and stick your

chest out as far as you can. Stretch your arms backwards as

far as possible, with your elbows straight and palms facing

the floor, as if pretending to be an airplane.


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SHOULDER STRETCHES

Target all the muscles of the shoulders and upper arms by

stretching them at three distinct angles. First, stretch the back of

the shoulder. With your right elbow bent slightly bring your right

arm in front of you. Use your left hand to grab the back of your

right upper arm, and pull it across your chest. Hold a

comfortable stretch for 30 to 60 seconds, then repeat with the

opposite arm.


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EXERCISES FOR HAND & WRIST

INJURIES

Extend both arms straight from the shoulders in

front of you with your hands relaxed. Slowly flex

your hands upward to make a stop motion. Hold

for a count of five, then relax again.

Now make a tight fist with both hands. Slowly

bend the wrists downward with fists closed. Hold

for a count of five, then relax.


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Bring the arms back in front of you and flip

upside down with palms now facing up. Use

one hand to gently bend back the fingers of

the other. Hold for a count of five, then

switch.


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EXERCISES FOR NECK INJURIES

SIDEWAYS STRETCHES

Sideways neck stretches allow you to flex muscles that may

become rigid after hours of sitting with your head pointed

straight ahead. These exercises begin with your head

positioned so your nose points straight ahead, parallel to

the floor. As you turn your head slowly to the right

shoulder, the left neck muscles are stretched.


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VERTICAL STRETCHES

Vertical stretches help to flex neck muscles that do not get

frequent use when working at a computer. As you lift the chin

slowly toward the ceiling, you can feel the stretch on the front

of your neck. In any neck exercise, never force the head's

motion beyond what feels relaxed. Hold your head pointed

toward the ceiling for up to 30 seconds, then return to the

starting position.


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CIRCULAR ROTATIONS

The sideways and vertical neck stretches can be

combined in a circular exercise. This is often doneafter the prior two stretches are completed

individually.


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EXERCISES FOR BACK INJURIES

Forward Bend-

Benefits: Releases tension in the lower back,elongates the spine.

Step 1: Sit comfortably on the chair, feet paralleland resting on the floor. Place hands on theknees, elongate the spine and the back of the

neck.

Step 2: Bend forward from the hips, leading withthe front of the body. Release hands onto thefloor, resting the chest on the knees.


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Spinal TwistBenefits: Stretches the muscles of the spinal

column relieving tension or tightness, nourishes

the spinal nerves, opens the chest. Step1: Sit on a chair, your weight slightly

forwards. Do not collapse the back of your waist

but sit up tall, so that the front of your body isstretched and your chest is open.


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Step 2: Then, without moving your hips, twist

to the right and hold the back of the chair seat

with your right hand, putting the back of your

left hand against your right thigh. Keep yourknees in line with your hips. As you turn, drop

your shoulders, letting your spine stretch up

from the hips. Hold for 30 seconds, relax andrepeat on the other side.


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