Does your job or life-style demands you to spend a long time in front of the computer…say over four hours a day? If so, you’ll be at an increased risk of developing certain computer related health problems.

In almost every field of work modern technology has become an inevitable part of our lives and has become a necessity.  Of course it makes our lives easier in some ways and maybe even less costly, however it can be rather hazardous too. These conditions can be painful and serious and may cost you to leave computer dependent careers if neglected. Thus, we are now entering into a new age of computer-related health risk with rampant and excessive use of computers.
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Here are some computer related health problems and tips to prevent them:


When we are sitting in front of the computer for hours, every-day we tend to forget that proper posture is important. To shift into a more comfortable position we droop or lean back and do not sit upright keeping the neck in neutral position. Everyday, over long periods, the muscles of the neck and back are held in this unwanted position. Over time muscles in this area get strained and subsequently weaken. As a consequence, these muscles are unable to hold the vertebrae upright position. Pressure builds on the inter-vertebral disc due to slippage and narrowing of space between these vertebras. Due to this slipped disk the nerves coming out of the inter-vertebral space get pressed by the vertebra.
Cervical Spondylosis – Thus a regular computer user feels pain in shoulder and neck and , numbness and tingling in arms and also muscles stiffness around neck and shoulder. 
Lumbar Spondylosis – Inability to bend and stand or sit for a long time due to pain in Lower Back. Numbness and tingling sensation in the Lower Limbs.

How To Prevent Spondylosis

]  Use a specially designed ergonomic chair to keep your spine in its natural curve while sitting.
]  Keep the spine straight while working in computer to maintain the correct position of head, shoulder and back.
]  Move neck and shoulder muscle whenever you get free time at work.
]  You must try yoga to fight back pain in lumbar spondylosis
]  Try home remedy for stiff neck pain in cervical spondylosis


This includes areas of your body like your back, neck, chest, arms, shoulders and feet.
Having sore muscles and complaints of the muscles being tired are common. You may sense numbness the arms and hands. These troubles could occur as a result of the posture you assume when using the computer is possibly incorrect. You may be because you are sitting in an uncomfortable chair, or that you have a workstation that is not ergonomically correct for your body.

How To Prevent Muscle And Joint Problems:

]  Use specially designed and adjustable computer desk.
]  Keep your computer display at a height either at eye level or slightly lower.
]  Sit along with your back straight, legs at 90° angles to the ground, and feet resting flat on the floor.
]  Use a specially designed ergonomic chair to keep your spine in its natural curve while sitting.
]  ALWAYS take tiny breaks from your computer work to stretch your muscles, keep your blood flowing, and to rest your eyes.


Human eye physiologically prefers to look at objects more than 6 metres away, so working on computer screen at close distance puts extra strain on your eye muscles. The illuminated computer screen, glare and flickering images which will cause eye fatigue and strain on your eyes. Constantly focusing on the screen with delays in blinking may end up in drying out your eyes.  Computer users suffers from blurred vision, temporary inability to focus on faraway objects

How To Prevent Eyestrain From Computer Use

]  Make sure to regulate the brightness on your computer display so that your eyes aren’t as strained. If you are sitting in a dark room your computer screen can possibly be terribly bright and cause your eyes to strain; therefore to save your eyes you must lower the brightness.
]  Tilt your computer screen to decrease any glare or reflection.
]  Maintain a correct vision distance from the screen, and don’t forget to blink.
]  Keep the display either at level of your eye or slightly lower.
]  Make a habit to focus on faraway objects away from the screen frequently.
]  Visit your eye specialist regularly to check nay vision problem.


Due to repetitive movements and awkward postures Muscles and tendons can become painful occurs in the elbow, wrist or hand of computer users. This is known as ‘overuse injury’. You may notice pain in your neck, shoulders, or anywhere from the shoulders to your fingers associated with repetitive muscle use.
One of the most common conditions associated to repetitive use of your muscles when using the computer is carpal tunnel syndrome.

How To PreventComputer-Related Overuse Injuries

]  Place your mouse at a position at the same height next to the keyboard.
]  When using the mouse, try to use your whole arm, rather than just your wrist.
]  Type gentle to decrease the strain put on your every finger.
]  Keep your wrists flexible when typing; avoid keeping them fixed in a certain position; keeping them flexible will avoid repetitive, strenuous stress.
]  When not typing, remove your hands from the keyboard, to let your arms relax.

5.      HEADACHES 

Headaches are common for computer users and occur as a result of the enhanced muscle tension or from pain in the neck. Any vision problems, or continued strain on the eyes also can cause headaches.

How To Prevent Headaches

]  Attend regular eye examination in order to correct any vision problems.
]  Try your best to keep your neck straight while working infront of computer.
]  Take breaks from your computer and move your head in a circle to release the strain in your neck.

6.      OBESITY

Prolonged use of computers might cause an overall sedentary lifestyle that lacks adequate physical activity and/or exercise. In kids prolonged use of computers or electronics in general, is a major contributing factor to obesity.

How To Prevent How To Prevent Obesity

]  Set limits for your children when they are using computer or electronics device.
]  Encourage outdoor play or a certain hobby that may replace the time spent using electronics in order to spend a more active lifestyle.
]  For adults who require using computer 7-8 hours a day, should avoid use a computer again after reaching home. You should relax mentally and physically when at home.
]  Try to do some physical exercise before you go back to work.

7.      STRESS DISORDERS           

Modern technology also has a huge impact on our emotions and how we behave.   Prolong computer use accompanied with occupational strain can lead you to psychophysiological stress Stress, if kept untreated for long time may develop into a serious health problem. The longer your stress occurs and is left untreated, the greater your chances are of contracting more serious health problems. Under Stress you may feel dizziness not able to think clearly and can lead to lack of concentration and decreased attention.  Computer stress makes you get angry on losing your data or computer crash. You also become easily burned out under stress.

How To Prevent Computer Stress

]  Don’t be addictive to your computer or internet.
]  Always take regular breaks when working online or on computer. If possible go and breadth in fresh air.
]  Keep out computer hardware upto-date to avoid stressful crashing and loss of data. Always keep back-up to avoid loss of your valuable work. 
]  Try to schedule the jobs and complete on time.
]  Try yoga and natural remedies; if necessary take medical help to combat your stress.


Using the computer or watching TV makes you engaged and this will let you to be stimulated which makes it tough to sleep. Melatonin is a hormone that is secreted by our pineal gland which helps us sleep. The bright lights, glare and flickering images from computer monitor also hamper your melatonin secretion. Light is an activating factor as the receptors located in your retina sense the light and send signal to your brain that it's time to stay awake. Increasing light exposure in the evening will suppress our melatonin secretion leading to a sleepless night. Artificial lighting that is given off from computer screens can actually trick your brain and suppress its release of melatonin – the substance that assists your sleeping patterns.

How To Prevent Sleeping Problems

]  Avoid using a computer hour before going to bed.
]  Stay in dim light to help with the sleep onset process.
]  Reading a book prior to going to bed, so that you may fall asleep more easily.


More pains, strains and injuries among computer users are caused by the growing use of laptop computers. Though laptops were designed to be used for brief periods of time when a person unable to access a desktop computer. But these days a laptop is used all the time by many people.

Due to close proximity of the monitor and keyboard of a laptop you have to lift your arms and shoulders too high to position the monitor at the right height for your back and neck. Again, if you position the keyboard at the best height for your arms and shoulders, you have to bend you neck and shoulder to see the monitor. Carrying a laptop can even strain your joints and muscles.   

How To Prevent Reduce Laptop Dangers:

]  Try to avoid Use of laptop as and when possible.
]  Peripheral equipment like a separate wireless keyboard or mouse, docking station, and laptop stand also helps.
]  Carrying laptop in a backpack or luggage reduces muscle strain.


Spending long periods of time immobile in front of a computer at work or home gives no chance to your blood to move around your extremities. Due to lack of circulation the blood to accumulate and create build-up of blood cells which eventually clot (or stick together). Especially if you are sitting with legs are crossed, over a period of over 4 hours, can highly increase your risk for a clot. If a blood clot break away from where they are lodged and moves to another area, such as your lungs, can be life-threatening.

How To Prevent Blood Clots

]  Avoid crossing your legs when using a computer for long time.
]  Take many breaks, get up and move around every 30 or 40 minutes.
]  Stretch your legs using your leg muscles helps keep your venous blood flowing to decrease the chance of it pooling in your legs.
]  Extending and flexing your foot can also help.
]  If you do have to sit for long time, make sure to bend and move your legs even while sitting.

Eventually, it might seem as if using a computer is a terrible thing… yet the vast majority of us truly can't afford to keep away from it in any way. As with anything else, if used responsibly and as directed using computers is not a awful thing. Implementation of the above advice will definitely help you to avert the health risk associated with the use of computer.

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