Franklin & Marshall College

Eye and Muscle Strain

If you use a computer on a regular basis, either at work or at home, you can take simple steps to help reduce eye strain, muscle aches, and long-term damage to nerves, tendons, and joints. Be sure to incorporate changes both at work and at home. Give any change you make at least 2 weeks to begin to feel natural.

To help prevent eye strain:

• Position your computer screen 18 to 24 inches away from your eyes.

• If your office lighting creates a glare on your computer screen, try repositioning your computer so that it does not reflect light from a window or light bulb. Keeping your monitor straight, rather than tilted upward, will also help reduce glare. Anti-reflective screen treatment may be available for your computer.

• If you don't have sufficient office lighting, try a portable desk lamp.

• Clean your computer screen daily to remove dust.

• Pause on a regular basis to look away from the screen; looking at a far-away object can be helpful. Closing your eyes for several seconds on a regular basis throughout the day also helps rest your eyes.

• If you wear contact lenses, blink frequently to help prevent your lenses from becoming dry.

• Get regular eye exams to assure you have the right eyeglasses or contact lenses. Let your eye care provider know how much time you generally spend at a computer.

To help prevent wrist, arm, back, and neck strain:

• Keep your head level while working on your computer; avoid tilting your head up or back. The top of your computer screen should be level with your eyebrows so you don't have to bend your neck while working. Try propping up your monitor with a book if it is too low. Your monitor should be positioned directly in front of you so you don't twist your neck while looking at it.

• While typing, your forearm and upper arm should form a right angle, and your hands should remain aligned with your forearms. Adjust your chair and/or computer stand so that your wrists remain relatively straight while using the keyboard. Your forearms should be parallel to the floor while typing.

• Tilt your computer keyboard slightly forward or back, if this helps keep your wrists relatively straight while typing. Put a notebook under the edge if the keyboard is not adjustable.

• Your mouse should be positioned at your side so your arm stays close to your body while you use your computer. Your upper arm should not be extended or elevated while using the mouse or keyboard.

• To improve your alignment, try placing your keyboard in your lap while typing (as long as you can type without looking down at the keys).

• Place your mouse in your lap, resting on a clip board, to keep your arms in the correct position.

• Alternate using your left and right hand to operate your mouse.

• Avoid a padded wrist rest if it causes you to flex your wrists while typing, or if you lean your wrists against the wrist rest while typing.

• Sit upright to avoid straining your back and neck. Rest your back against your chair for support. Avoid leaning toward your computer screen.

• Try using a footrest to help force your back against your chair.

• If your chair does not provide lumbar support, use a rolled towel or small pillow. Place it in the curve of your back.

• Your chair height should allow your feet to rest comfortably on the floor; adjust your chair height or use a footrest if your feet are not resting on the floor.

• The back of your knees should be slightly higher than the seat of the chair. Use a footrest if necessary to keep your knees slightly higher than your hips. Several books or a large 3-ring binder can serve as a footrest.

• Do not use a chair with armrests (remove the armrests if your chair has them). Armrests create a pressure point that, over time, can cause pain. In addition, leaning on armrests puts your body out of its proper alignment.

• If you type from documents, get a document holder that stands upright and is at the same height as the computer screen so you do not have to bend your neck to read. Position the document holder the same distance from your eyes as your computer screen.

• If you must use the phone while using your computer, hold the receiver in your non-dominant hand - this will better allow you to continue typing in a comfortable position. Avoid cradling the receiver between your head and shoulder.

• Shift positions, stand up, stretch, or walk around your office periodically throughout the day to relax your muscles. Make a fist and hold for several seconds, then stretch out your fingers for several seconds - repeat frequently throughout the day.

• Try to avoid prolonged periods of computer work; to the extent possible, vary your work tasks throughout the day. Alternate typing and data entry with other activities. The National Institute for Occupational Safety and Health recommends a short break after every hour of continuous computer work.

• Consider asking your health care provider about exercises that may help strengthen your back, arms, and neck.

Radiation

According to the Occupational Safety and Health Administration (OSHA), testing has shown that levels of radiation emitted from video display terminals (VDT's) are below the maximums allowed by OSHA's radiation standard. OSHA currently has no reliable information showing that birth defects have resulted from pregnant women working at VDT's (from OSHA Fact Sheet #95-24).

Some information from OSHA Fact Sheet #95-24, OSHA publication 3092, and Alliance Impairment Management.