Eyes during lockdown – Part 2.5

So far I have been writing about how best you can protect your vision from the ill effects of digital exposure during the current lockdown. However, it’s not just the eyes but other parts of the body that too are being affected due to sedentary, awkward postures we adopt while using these devices.

While it will not be fair to ask you to stop your digital devise use given the current situations, let’s see how we can minimize it and when we do use screens, how can we best use them to cause minimum stress.

The lockdown has forced many to work from home. Our homes may not be quipped to support the best work ergonomics. Let us have a look at the ideal posture required for healthy and comfortable computer use.

5. Maintain a healthy working distance and Posture

Before starting work make adjustments to make yourself comfortable.  

Pay particular attention to the position and angle of your monitor, mouse and keyboard; the height and position of your chair and feet; and where you place documents.

Don't work with a tablet or laptop on your knee or sit on the sofa if you are working from home. 

An adjustable chair helps.

1. Location of computer screen 

Your eyes work harder to see close up than at a distance. 

Keep a minimum of 40cm distance between your eyes and the screen. 

Whenever possible, attach tablets/ cellphones/ iPads to larger distant screens; e.g. television

Instead of drawing the device closer, increase the text size on devices to see screen content more easily.

Most people find it more comfortable to view a computer when the eyes are looking downward. Optimally, the computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.

2. Reference materials 

These materials should be located above the keyboard and below the monitor. 

If this is not possible, a document holder can be used beside the monitor. 

The goal is to position the documents so you do not need to move your head to look from the document to the screen.

This also eliminates the possibility of neck twist and sprains when working for long hours.

3.Taking notes when using a screen

Avoid placing the paperwork in  front of the keyboard and then reaching over it to enter keystrokes. 

This results in a static load on the arms as they are extended forwards.

Moving the mouse back temporarily is fine. 

However when writing for a longer duration while using a screen, pushing back the mouse causes the arm to be extended without sufficient support while using the mouse. 

In this case consider moving the mouse to the other side of the keyboard for use with the other hand or exchange the mouse for one that can be positioned to the front of the keyboard, (such as RollerMouse or Mouse Trapper).

4.Seating position 

Chairs should be comfortably padded and conform to the body. 

Chair height should be adjusted so your feet rest flat on the floor. 

If your chair has arms, they should be adjusted to provide arm support while you are typing. 

Your wrists shouldn't rest on the keyboard when typing.

The keyboard should be placed slightly below the elbow and at a negative angle. This allow the wrists to remain straight while typing. 

5. Walk around and move away from your desk 

Take regular exercise breaks during the day to improve your circulation by, for example, walking up or down stairs. 

Carry out regular finger and arm exercises between tasks as you sit at your desk.

Stretch your arms, legs, back, and neck at regular intervals.  

Arrange your schedule such that your work is spaced between digital and non-digital tasks.

Stay safe, Stay healthy

Mithali Paranjape +919890147825

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