Avoid RSI and eye strain when using a PC

If you use a computer at work, you will be aware of the risks of repetitive strain injury (RSI). To prevent this condition, employers must ensure all employees are comfortable by assessing their computing area.

This is great while you’re at work, but have you thought about your home computer? With more people using desktop PCs and laptops at home, it’s easy to lose several hours in front of a computer screen. If your eyes feel dry or you feel the odd twinge in your arms, back or wrists, read on as we explain how to ensure you feel comfortable at your computer.

Working on a home computer for a long time can increase the risk of repetitive strain injury (RSI). According to Avoid RSI the condition displays different forms, most commonly a sore neck and back. In extreme cases the pain can be debilitating and require medical attention.

Tiredness and dry eyes are another sign that you are spending too long at your computer. This should not cause permanent damage, but it is uncomfortable and can be easily avoided.

Perfect positioning
Whether you have a dedicated room for a desktop PC, or you use a laptop on the kitchen table, it is important that the area is planned. It doesn’t need to be a large area, but if you’ve crammed a PC, printer, router and monitor on to a small table you may be suffering from bad posture.

To check whether your setup works for you, fill in an online checklist. Open Ergonomics offers a guide to setting up your computing area and includes a free online assessment. Fill in the form and when you reach the bottom click Get Advice for information on improving your computing area.

Whether you use the PC occasionally or frequently, taking regular breaks is valuable. The Health and Safety Executive recommends a break of between five to 10 minutes every hour. If you frequently lose track of the time, set a kitchen timer to sound every 50 minutes as a reminder to take a break.

Alternatively, Workrave is a free program that displays a pop-up message when it is time to step away from your computer.

After downloading Workrave, a window will appear on screen showing you how long it will be until your next break. To change the default settings, right-click on the Sheep icon in the Notification Area and select Preferences. Click on the tabs and change the values. Workrave also includes exercises you can try during a break (right-click on the sheep icon and select Exercises).