Osteopathic Perspective of Computer Use
• Make your computer back-friendly
• If you use a laptop use a separate keyboard and mouse
• Take care with your chair
• Keep moving
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BACK & COMPUTERS
Make your computer back-friendly Sitting badly in front of a computer for hours on end is storing up trouble.
- The body can tolerate being in one position for only a short period of time before you feel the need to adjust.
- Positioning monitor, keyboard and mouse correctly can help to ensure good computer posture and the proper chair is essential.
- Repetition – performing the same movement over and over again, can also lead to muscle fatigue or injury, especially if your body is badly positioned.
Here are some practical tips:
Getting comfortable
■ Adjust your chair and VDU to find the most comfortable position for your work. As a broad guide, your forearms should be approximately horizontal and your eyes the same height as the top of the VDU.
■ Make sure you have enough work space to take whatever documents or other equipment you need.
■ Try different arrangements of keyboard, screen, mouse and documents to find the best arrangement for you. A document holder may help you avoid awkward
neck and eye movements.
■ Arrange your desk and VDU to avoid glare, or bright reflections on the screen. This will be easiest if neither you nor the screen is directly facing windows or bright lights. Adjust curtains or blinds to prevent unwanted light.
■ Make sure there is space under your desk to move your legs freely. Move any obstacles such as boxes or equipment.
■ Avoid excess pressure from the edge of your seat on the backs of your legs and knees. A footrest may be helpful, particularly for smaller users.
MOUSE PROBLEMS
Using a mouse
■ Position the mouse within easy reach, so it can be used with the wrist straight. Sit upright and close to the desk, so you don’t have to work with your mouse arm stretched. Move the keyboard out of the way if it is not being used.
■ Support your forearm on the desk, and don’t grip the mouse too tightly. ■ Rest your fingers lightly on the buttons and do not press them hard.
■ Position the mouse within easy reach, so it can be used with the wrist straight. Sit upright and close to the desk, so you don’t have to work with your mouse arm stretched. Move the keyboard out of the way if it is not being used.
■ Support your forearm on the desk, and don’t grip the mouse too tightly. ■ Rest your fingers lightly on the buttons and do not press them hard.
TYPICAL POSTURE
Analysis of the typical posture in an office:
Too often people slouch in their chair which because of its price is generally quite comfortable, but in fact wrongly comfortable. When you slouch you:
-decrease your lumbar lordosis (decrease extension of low back) which feels good because you stretch some muscles but in fact you over stretch for 8 hrs a day your ligaments , capsules and discs of your low back.
-increase of thoracic kyphosis (flexion of mid back). This leads to a poor relaxed posture which compromise greatly the function of your diaphragm. In fact your diaphragm cannot contract properly because it sits on your abdominal organs. This obliges you to breathe with your upper chest and use breathing accessories muscles.
-Bring your head back, as the you might have a bit of wear and tear in his neck this neck extension is precipitating some neck pain and headaches.
-Only the wrists or first third of the forearm is resting on the desk. By doing so you need to carry the weight of your arms and forearms. And well known muscles for their tendency to give neck and shoulder pain !
-Tendency to use the mouse moving all the arm and shoulder. The shoulder is not made to do some precise movements but wide ones. if you try to do precise movement with your shoulder you need to contract all the muscles of the shoulder! Mouse Syndrome.
Reading the screen
■ Adjust the brightness and contrast controls on the screen to suit lighting conditions in the room.
■ Make sure the screen surface is clean. ■ In setting up software, choose options giving text that is large enough to read
easily on your screen, when you are sitting in a normal, comfortable working position. Select colours that are easy on the eye (avoid red text on a blue background, or vice-versa).
■ Individual characters on the screen should be sharply focused and should not flicker or move. If they do, the VDU may need servicing or adjustment.
BETTER POSTURE
Analysis of a better posture
-Sit right back on your chair, not your back but your buttocks. Now lean forward and insert the grandma cushion down your low back. Now straighten up. How do you feel? if you have the good size cushion you should feel being straight without any effort. The cushion should be situated at the upper part of your low back, if this make sense. Don't try to force your shoulders to touch the back of the chair. Just sit straight.
-Come closer to your desk, a bit more, a bit more. Be close enough from the desk to have 2 inches between your stomach and the desk.
-Your feet should be flat on the floor with a nice 100 degree angle at your knees, as your leg slope down, (hips above knees). Add a foot rest if your legs require this.
-Rest your two forearms on the desk, your keyboard should be at least 25 to 30 cm away from the edge of the desk. Adjust the height of your chair to feel your shoulder relaxed and your arms/forearms resting comfortably on the desk. You should be pretty comfortable in this posture and should feel your shoulder much more relax than earlier. In fact you don't carry the weight of your arms anymore, but the desk does it for you.
- Position the screen at 90 degrees to any light source avoiding glare/reflections. Have regular eye checks and ensure, if you need glasses, that you select the appropriate lenses for VDU use.
-The mouse is situated at the same level than your keyboard. Have your mouse sensitive enough so that you can run through the screen only using your wrist.
-The screen should be standing at least 45cm away from the edge of the desk. I would recommend a 17 or 19 inches flat screen.
- It is useful to be ambidextrous with the mouse so that either arm can be rested if doing a lot of mouse work.
-Telephone Cradling the phone between you neck and shoulder causes severe muscle tension. If you regularly use the phone, consider a headset.
- Take mini breaks regularly - at least hourly. Use this time to move around, change posture and maybe do some of the exercises shown by David.
- Laptop Use All the above principles apply. If using a Laptop for extended periods, a height adjustable stand and seperate keyboard/mouse is recommended.
Diagnosed complaints with evidence for treatment, are listed. (click text)
Take Care, David
Spinal manipulation is effective for low back pain (BEAM trial, 2004)
Government guidelines recommend osteopathy for persistent low back pain (NICE, 2009)
Osteopathy is possibly effective for infantile colic (Hayden 2006)
