Creating a decent ergonomic set up, the science and practice of designing jobs or workplaces to match the capabilities and limitations of the human body, will increase your overall constitutional ability to sit in a stationary position at your computer area; this coincides with more grinding, faster leveling, and a more alert and happy playing experience. Computers can be blamed for eyestrain and aggregative muscle pain, predominately in the lower back and shoulders. The human spine was designed for movement; sitting in any position for extended periods of time can cause the back muscles to stiffen, which puts unneeded stress on the spine. Back pain can range from very little to amazing amounts of discomfort. I have personally had spasms in my rhomboids and latissimus dorsi. When my right lung spontaneously collapsed (spontaneous pneumo thorax), it was almost the exact same pain as the muscle spasms. Core muscle movement is needed to stretch these muscles and keep them from causing more problems later on. Movement also stimulates blood flow, which brings nutrients and oxygen to the back, which causes less overall aching. Sitting can also cause the muscles in the legs to contract. The hamstring is very painful, as many know, in a spasm. Along with a good amount of water, a diet high in potassium, calcium, magnesium, and electrolytes you have a good chance of preventing these painful cramps. Here are a few exercises to try also: Just like in school gym class, stand up, with your feet together, and bend forward to touch your toes, hold this position for 30 to 50 seconds. While in your chair, extend one leg with the heel anchored to the ground, and lean forward, with your navel closing in to your quadricep. Back and legs ideal ergonomic positioning. Place the monitor so it will be from 19 to 23 inches from your eyes and you tilt your head slightly down to view it. Place your legs beneath the desk with your feet flat on the floor. Adjust your chair height so that your thighs are parallel to the floor, and your knees are at a 90-degree angle. Sit upright, with what you feel to be the correct posture. Make a conscious effort not to slump shoulders forward at the trapezes, or rotator cuffs Keep your knees shoulder width apart. Now that the basics of back and leg spasm control have been presented, let us look at Repetitive Stress Injuries (RSIs). The most common of these is the dreaded carpal tunnel syndrome, which is caused by placing too much stress on the muscles, tendons and nerves in the wrist. I could go into further detail on how to prevent these, but common sense prevails here. Anything repetitive and/or stressful should be avoided. Engineer ways to prevent repetitive motions. Wrists and elbows ideal ergonomic positioning Sit directly in front of the keyboard and computer screen. Use a work surface that allows your elbows to maintain about a 90 degree angle. Relax your wrists and keep them in a neutral position. Don't flex them up or down. Computers are known to be the number 1 cause of eyestrain in America. This problem to a degree is unavoidable, but there are a few steps to try and prevent it. Lets make sure we’re all on the same page first, by looking at some things you will notice while your eyes are strained. Sore, tired, burning or itching eyes Blurred vision Watery eyes Headache Dry eyes Difficulty shifting focus between close and far objects. To fight eyestrain try, throughout the day, to give you eyes a break. Focus on something other than your monitor, a far away object. Also, artificial teardrops can certainly help. As stated before, the human spine is designed for movement. Here are a few tips on breaks that will help to relieve the stress on your spine. Micro-breaks: Between bursts of typing, or a PvE fight, let your hand come to a fully relaxed and comfortable position. Rest Breaks: Every 45 to 60 minutes you should take a brief break. Use this time to stock up on food and water, or use the restroom. Any movement is good. Do not let these breaks ‘bleed’ over 10minutes, this can cut into your XP/HR Exercise Breaks: Every 2-4 hours an exercise break can help to get your blood flowing and the long gone energy back. The above leg stretches are good to do now, and I personally like to knock out a quick set of 10 to 15 pushups and sit ups. With this new information you can create the perfect ergonomical workplace. This knowledge will help in any game, workplace or long computer activity. Here is some suggested reading on the topics: http://www.healthycomputing.com/office/setup/keyboard/index.htm http://www.healthycomputing.com/workstation/chair/ http://www.healthycomputing.com/workstation/monitor/ http://www.healthycomputing.com/workstation/desk/ http://www.healthycomputing.com/workstation/lighting/ |