7 Tips to Prevent Injury From Prolonged Computer Use

Almost anything can lead to a serious injury under the right circumstances, but you might not expect an injury from prolonged computer use to be that bad. In reality, the musculoskeletal injuries caused by using computers all day (or even staring at a smartphone screen) can be serious enough to require medical care.

Musculoskeletal injuries are a common driver of workers’ compensation claims, and in some cases, injured parties seek compensation through the court after being denied benefits.

If you work on a computer or mobile device, here are some practical tips for preventing injury.

1. Take regular breaks

Routine breaks throughout the day are essential for refreshing your mind and body, not to mention your eyes. Make sure to take all of your legally required breaks – don’t skip any of them even if you don’t think you’re that tired.

To protect your eyes, use the 20-20-20 rule: every 20 minutes, take your eyes off your computer monitor and look at something 20 feet away for 20 seconds. This will reduce the strain on your eyes from looking at a screen for too long.

Microbreaks are also a great concept to incorporate into your workday. These aren’t official breaks, but quiet moments where you stand up, stretch, and move around a bit to release physical tension and get your body moving.

2. Create an ergonomic setup

Ergonomic setups are underestimated. When your workspace is designed to support good posture and alleviate physical stress, you’ll feel amazing throughout your workday.

At a basic level, you’ll want an adjustable desk so you can dial in the height perfectly. You’ll also need a comfortable chair that supports your entire back, allows your feet to rest flat on the floor, and keeps your knees at a 90-degree angle.

Placing your monitor on a stand so it sits directly in front of you at eye level is crucial. This will reduce neck strain caused by looking up or down for long periods of time.

3. Maintain proper posture

While your desk, chair, and other accessories can support good posture, you’ll need to consciously adopt that proper posture throughout the day. It’s possible to slouch and hunch over even the most expensive ergonomic office chairs, so it’s time to kick this habit.

Train yourself into sitting straight up in your chair with your hands and wrists in a natural, relaxed position. If you’re prone to pain or already have issues with carpal tunnel, use ergonomic accessories, like a wrist pad or a vertical mouse.

4. Wear blue light blocking glasses

Prolonged exposure to blue light can disrupt your body’s circadian rhythm and alter your sleep-wake cycles. Primarily, it prevents your body from releasing melatonin – the hormone that makes you tired. As a result, it’s harder to fall asleep and stay asleep long enough to get deep rest.

Blue light blocking glasses are an excellent way to prevent this from happening. As an alternative, if you don’t like wearing glasses, there are applications that allow you to adjust your screen’s colors. You can reduce the blue manually and get the same result.

5. Stretch when you get home

Whether it’s just a basic stretch session, yoga, or a good workout, take time to stretch your body when you’re done with work for the day. This will keep your muscles in good shape and prevent them from stiffening up from a lack of movement.

6. Get a standing desk

Standing desks are an amazing addition to any workspace, and can help you transform your office area into an ergonomic haven. While it’s bad for your health to sit all day, it can be equally bad to stand all day. The solution is to get an adjustable standing desk to transition from sitting to standing as needed, and if you get an electric or pneumatic desk, the transition is smooth and easy.

7. Stay hydrated and eat well

Last, but not least, don’t forget to drink water throughout the day and keep yourself fed. Hydration is fundamental to health, and eating will get you up and out of your office chair, at least for lunch.

Prevent musculoskeletal injuries with an ergonomic workspace

If you spend long hours at the computer each day, injury prevention is crucial. You need a workspace that maintains your comfort throughout the day while minimizing the risk of injury, and that’s precisely what these tips will help you accomplish.