Staying glued to your desktop can be more harmful than you think. Long hours spent in front of the PC may not only strain your eyes, neck and spine, but also pose long-term posture-related problems. Here’s what to keep in mind to protect yourself from the damage. It’s also a good idea to take short breaks every few hours, and stretch your limbs a bit.
Go for an adjustable chair and set its height and tilt according to your back position. Adjust it in a such a way that your lower back is always supported. This will reduce the stress on the back when you sit for a long time.
Rest Your Feet On The Floor
Always sit straight on your chair, with your feet flat on the floor. If they are not, try placing a footrest. Don’t cross your legs for long because it strains the joints, causing posture-related problems.
Place Your Screen At Eye Level
Your monitor screen should be directly in front of your eyes, so you don’t have to look up or down to work. Place the monitor about an arm’s length away, with the top of the screen roughly at eye level. Bending your neck is not only uncomfortable, but may also stress your spine.
Using The Keyboard
Try to leave a gap of four to six inches (100mm-150mm) in front of the desk to rest your wrists between rounds of typing. Keep your wrists straight and your elbows vertical under your shoulder while using the keyboard.
Avoid Screen Reflection
Your PC screen should be glare free. If there is glare, hold a mirror to identify the cause. Position the monitor in a way to avoid reflection from overhead lighting and sunlight. Also, adjust the screen’s brightness or contrast to reduce strain on the eyes.
Keep Your Mouse Close
Keep the mouse as close to you as possible to reduce the strain on your arm. Use a mouse mat with a wrist pad to avoid wrist from bending. When you know that you’ll need the mouse more, shift the keyboard on a side for comfortable hand movement.
(Inputs by Prachi Agarwal, fitness expert)