With the reliance on technology increasing, many of us are glued to our screens for hours on end. The growing dependence on computers and laptops in the workplace and in personal life has introduced several health issues.
Although these are important tools for productivity, extended use leads to several health problems.
Here are some of the computer-related health issues and some practical solutions to deal with them.
1. Visual disturbances
Prolonged exposure to computer screens can lead to vision problems, commonly known as Computer Vision Syndrome (CVS). Symptoms include eye strain, dryness, and blurred vision due to glare and flickering images.
Adjust the brightness of your screen to reduce glare and maintain an appropriate distance from it—ideally around 20-24 inches away. Implementing the 20-20-20 rule can be beneficial: every 20 minutes, look at something 20 feet away for at least 20 seconds to give your eyes a break.
2. Musculoskeletal problems
Musculoskeletal issues often manifest as pain in the back, neck, and shoulders, primarily due to poor posture during computer use. A significant number of IT professionals report experiencing such discomfort, with studies indicating that around 32% have faced musculoskeletal pain in their careers.
To alleviate these problems, ensure your desk and chair are at the correct height, positioning the computer screen at or just below eye level.
Maintain a straight back and keep your legs at a 90-degree angle to the floor. Consider using ergonomic accessories like a supportive chair cushion or footrest to enhance comfort. Regular breaks to stretch can also help reduce tension.
3. Repetitive stress injuries
Repetitive stress injuries (RSIs) occur from repetitive motions, particularly in the hands and wrists, often leading to conditions like carpal tunnel syndrome. To prevent RSIs, keep your wrists relaxed while typing and take regular breaks to stretch your hands and arms. Adjusting your keyboard and mouse position can also help maintain a neutral wrist alignment.
4. Headaches
Headaches are common complaints of those who spend many hours staring at screens. These can be caused by muscle tension or eye strain. Sit properly with your neck in line with the screen and get up and walk around often. Hydration can also prevent a headache from occurring.
5. Weight gain
Extended periods of inactivity associated with computer use can contribute to obesity, a serious health risk linked to various chronic diseases. Incorporate regular physical activity into your daily routine. The CDC recommends adults engage in at least 150 minutes of moderate aerobic activity each week. Take short breaks every hour to stand up or walk around.
6. Stress disorders
Increased screen time usually leads to negative effects on one’s mental health. Some studies have shown that when their screen time is reduced, some people improve their mood.
Further, setting limits on laptop time and engaging in alternative hobbies outside of technology can be added to enhance mental health.
7. Laptop-related injuries
Laptops are sometimes convenient but often lead to improper ergonomics based on the design, which leaves the screen too close to the keyboard. Whenever possible use a desktop computer with ergonomic setup. If you absolutely have to use a laptop make sure you use an external keyboard and mouse while elevating the laptop screen to the eye level.
8. Sleep disruptions
The blue light emitted by screens can interfere with melatonin production, disrupting sleep patterns. Avoid using computers or phones at least an hour before bedtime. Consider using blue light filters on your devices if late-night usage is unavoidable.
9. Hearing loss from headphones
Many people use headphones while using a laptop or computer and constantly listening to audio at high volumes through headphones can lead to hearing loss over time. Keep headphone volume at around 60% of the maximum level and take breaks from listening regularly to protect your hearing.
10. Increased risk of blood clots
Sitting for extended periods without movement can cause blood clots, which pose serious health risks if they travel within the body. These clots typically form in the legs due to the lack of muscle movement and reduced blood flow. Stand up and stretch regularly throughout the day. If you need to sit for long periods, try moving your legs or doing simple stretches while seated to promote blood circulation.
By being aware of these health issues associated with computer use and implementing simple preventive measures, individuals can significantly reduce their risk of developing related health problems while enjoying the benefits of technology.
