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advertisement Because so many of us use computers on a daily basis and the fact that it has become engrained in our workplace, home life and extracurricular activities, almost all of us have experienced annoying physical symptoms after several hours in front of our computer. Symptoms such as eyestrain, blurred vision, dizziness & headaches, red, dry or burning eyes, excessive fatigue, neck, shoulder, back, wrist or elbow pain are common place with those people that depend on the computer for livelihood or students spending hours in front of one doing their assignments. Those that spend hours on a computer for entertainment are not immune either. This constellation of symptoms can be bundled up in a syndrome called Computer Fatigue Syndrome (CFS). In a recent OSHA report the government organization on workplace safety stated that Computer Vision Syndrome (CVS) a subset of CFS along with other overuse work related injuries associated with prolonged computer use appears to be growing rapidly. Some studies estimating that 90 percent of the 70 million U.S. workers using computers for more than 3 hours a day experience some form of computer fatigue. Treatment for these problems starts with prevention that I will focus on later. But once symptoms are upon you taking over-the-counter medications such as Tylenol® or Ibuprofen are helpful. Also non-pharmaceutical means to treat are massage therapy, routine exercise, yoga, chiropractic adjustments and acupuncture. Some simple ways to avoid CVS is to avoid extending short distance focusing, poor lighting, poor posture and excessive glare. There are ergogenic aids available in the workplace to help. Neck strain is prominent and will usually result in tension headaches. Tension headaches occur when the trapezius muscle of the neck is strained due to overuse and “pulls” on the occipitalis muscle at the base of the skull. This headache is usually a posterior headache and quite annoying. It can often send people home early from work. Avoid this by shortening time in front of the computer. Also avoid the habit of leaning forward or “hunching” over the screen and keyboard and keeping good posture. Frequent breaks and stretching is a must. Carpal Tunnel Syndrome include wrist fatigue, wrist and hand soreness and a numbness or a tingling sensation in your arms, wrists, hands or fingers and can be considered another subset of CFS. This can be experienced at work, but also hours after leaving work in the evenings, as it manifests itself nocturnally. This may take months to years to develop, but can be quite debilitating and require surgical intervention to correct. Physical therapists and physicians agree that you can avoid Carpal Tunnel Syndrome by reducing the amount of wrist bend or flexion. Keeping your hands, wrists, and forearms straight and holding your elbows close to your sides help. Use a padded wrist rest for both keyboard and mouse to elevate your wrists and give them a place to rest. Type softly, as pounding on the keyboard will not make the letters any darker on your monitor nor will it get them there any quicker. And of course take breaks. OSHA recommends a 15-minute rest break or non-typing task after two hours of moderate computer work and a 15-minute break after one-hour of demanding computer work. Exercise you can do at your computer desk to avoid CFS:
Repeating these exercises several times per day while working at a keyboard station will ensure better comfort and productivity. Frequent breaks or just walking away from the computer for a bit will actually increase productivity and lessen likelihood of workplace injury or fatigue. Make sure your daily routine includes aerobic exercise for stress reduction and resistance exercise for muscle and bone health. Also include stretching to keep the body limber and flexible. Remember exercise away from the computer is one of the most helpful preventive tools against CFS. Related Links: OSHA Ergonomic Solutions National Institute of Health on Ergonomics and the Computer Anatomy Photo Credit: American Academy of Medical Acupunture JP Saleeby, MD is assistant medical director of LRMC-Emergency Room in Hinesville, GA. He also practices Occupational Health for the Department of Defense. He can be reached for comment at jpsaleeby at aol.com. |
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