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RSS feedsToday's computers offer a wealth of features, from multimedia and home entertainment applications to instant web access. With so much on offer, it can be tempting to spend long periods of time in front of your computer screen.
But prolonged use of your computer can lead to physical discomfort or even injury if you don't set up and use your computer correctly.
One of the most common problems you are likely to experience if your computer and peripherals are set up incorrectly is repetitive strain injury, otherwise known as RSI.
This is the physical side effect of regularly spending several hours at a time performing repetitive movements, such as typing or clicking a mouse button.
Experts estimate that as many as one in 10 computer users will at some point suffer from RSI, with symptoms ranging from something as trivial as a dull ache in your hand or wrist to more severe injuries that affect the arms, neck and shoulders.
The good news, though, is that if you follow a few simple guidelines on setting up and using your computer, you can avoid RSI relatively easily and make the time spent in front of your computer more comfortable.
We give you a quick rundown of the essential things you need to do to help you use your computer safely.
Viewing angles
According to occupational therapist Ann Woods, one of the most common causes of RSI is an awkwardly placed monitor, which can contribute to bad posture.
"There shouldn't be glare on the screen from overhead lights or windows because this will force you to move your head to one side or push your head forward to look at the screen," she explains. "This puts a strain on your eyes, neck, spine and arms."
Ideally, your monitor should be positioned so that the top edge of the screen is slightly below eye level when you are seated comfortably. The distance from your eyes to the screen should be approximately an arm's length.
The monitor should be positioned directly in front of you and you should also be able to adjust the tilt of the screen to reduce glare from lighting.
Seating plan
You should give some thought to your posture when you sit in front of your computer. Do you slouch or learn forward too much? You may feel comfortable, but you could be doing damage to your back.
The easiest way to correct your posture is to choose a chair shaped to support the natural curve in your spine. You should also be able to adjust the height of the seat through a range of 42-54cm and the armrests and legs should be fully adjustable too.
To set up your seat correctly, stand in front of it and adjust the height so that the highest point of the seat is just below the kneecap.
Now sit down on the chair and ensure that there is enough space between the front edge of the seat and the lower part of your legs to fit a clenched fist.
Finally, adjust the angle and height of the backrest so it supports the hollow of the lower back and adjust the tilt so that it feels comfortable.
When you sit down, your forearms should be parallel with the floor and you should try to sit up as straight as possible without making yourself uncomfortable.
It's also important to get your eyes tested regularly so you don't unintentionally lean forward to view your monitor screen.
Handy tips
Long periods spent typing can also contribute to RSI. Ideally, your keyboard should be positioned as flat as possible, at a height that allows your shoulders and upper arms to be relaxed and as close to vertical as possible. Your lower arms should be horizontal and your wrists should be straight.
It's easy to allow your wrists to drop and rest on the desk immediately in front of the keyboard while you're typing but typing in this position is not recommended.
Ideally, you should type with your wrists hovering above the edge of your keyboard nearest to your body.
This isn't always particularly comfortable, though, so you may find it easier to use a keyboard with an integrated rest for your wrists or use one of the many wrist rests available today.
There are also a few rules of thumb to follow when using a mouse. Keep your wrist as straight as possible (again, a wrist rest might help) and choose a mouse shape that you find comfortable to use.
If you do find using a mouse uncomfortable, remember that there are plenty of shortcuts you can use in Windows that will let you cut down on mouse use.
A full list of these is available from the Repetitive Strain Injury Association website, along with other advice on setting up and using your workstation.
Break out
Even with a correctly set up workstation there is one golden rule that must be observed at all times: take regular breaks.
"Take a break from the screen and keyboard every hour," advises Woods.
"Get yourself a coffee, go and do some copying or file something; just get up from the desk and move around as this stimulates the circulation. If you feel tired or tense do a bit of stretching and move your neck around."
If you follow these simple guidelines when setting up and using your computer, you should have years of healthy, comfortable computer use in front of you.
Pain relief
If you still suffer from aches and pains, there are a number of devices on the market, designed with comfort in mind, that could improve matters.
Although opinion differs regarding the use of wrist supports, proper use has been shown to reduce the strain on muscles in your wrist and hand.
If you suffer from aching hands or wrists, a gel-filled wrist support should help to ease your discomfort. The Star Galaxy mouse mat from 3M costs £20 and features an integrated gel-filled wrist rest.
You might want to couple your wrist support with an ergonomic mouse shaped specifically to fit comfortably into your hand.
We already reviewed the Microsoft Wireless Intellimouse Explorer (£55), which features additional mouse buttons located under your thumb as an alternative to using your index and middle fingers all the time.
Alternatively, you can ditch your mouse altogether and try a trackball such as the Logitech Optical TrackMan (£50), which lets you control the cursor on your screen using a ball mounted in a cradle.
If typing is causing you pain, you might want to consider investing in an ergonomic keyboard. These generally feature a split keypad with the two halves angled outwards to allow your hands and arms to rest in a more natural position.
We like the Natural Multimedia Keyboard from Microsoft, which you can pick up for £50.
See also:
All Desktop Computers
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