Hazards and Controls of Working on Computer

Introduction

With the increasing reliance on computers in workplaces, schools, and homes, it is crucial to understand the hazards associated with prolonged computer use. Working on a computer for extended periods can lead to various health risks, including musculoskeletal disorders, eye strain, mental fatigue, and other ergonomic-related issues. This blog will discuss the potential hazards of working on a computer and the necessary control measures to mitigate these risks effectively.

Common Hazards of Working on a Computer

1. Musculoskeletal Disorders (MSDs)

Hazard: Prolonged sitting and improper workstation setup can lead to musculoskeletal disorders, including carpal tunnel syndrome, tendonitis, and back pain. Poor posture, lack of lumbar support, and repetitive movements contribute to these conditions.

Control Measures:

Ergonomic Chair and Desk: Use an adjustable chair with lumbar support to maintain a natural spinal curve.
Proper Keyboard and Mouse Placement: Keep your keyboard and mouse at a comfortable height to prevent wrist strain.
Frequent Breaks: Follow the 20-20-20 rule—every 20 minutes, look 20 feet away for 20 seconds.
Stretching Exercises: Regularly stretch your hands, wrists, and shoulders to reduce tension.
Footrest and Wrist Supports: Utilize supportive accessories to maintain proper posture and reduce strain.

2. Eye Strain and Vision Problems

Hazard: Extended screen time can cause digital eye strain, leading to symptoms such as dry eyes, headaches, blurred vision, and difficulty focusing.

Control Measures:

Screen Positioning: Keep the monitor at eye level and about an arm’s length away.
Proper Lighting: Reduce glare by using anti-glare screens and adjusting ambient lighting.
Blue Light Filters: Use blue light blocking glasses or enable night mode on digital devices.
Regular Eye Exams: Schedule periodic eye check-ups to ensure optimal vision health.

3. Repetitive Strain Injuries (RSIs)

Hazard: Typing and mouse usage for long hours without breaks can cause repetitive strain injuries, leading to pain and inflammation in the fingers, wrists, and elbows.

Control Measures:

Ergonomic Accessories: Invest in an ergonomic keyboard and mouse to reduce strain.
Hand and Wrist Exercises: Perform simple stretching exercises to prevent stiffness.
Proper Typing Techniques: Maintain relaxed hand positioning while typing.

4. Mental Fatigue and Stress

Hazard: Constant computer work, meeting deadlines, and excessive screen exposure can lead to mental fatigue, stress, and decreased productivity.

Control Measures:

Work-Life Balance: Set work boundaries to avoid burnout.
Scheduled Breaks: Take short breaks to refresh the mind.
Mindfulness and Relaxation: Engage in meditation and relaxation techniques to manage stress.
Time Management Tools: Use task management software to organize work efficiently.

5. Radiation Exposure

Hazard: Although minimal, prolonged exposure to electromagnetic radiation from computer screens may contribute to headaches and fatigue.

Control Measures:

Proper Screen Distance: Maintain a safe distance from the screen.
Use Low-Radiation Monitors: Opt for LED screens that emit lower radiation levels.
Frequent Screen Breaks: Reduce exposure by taking periodic breaks.

Best Practices for a Safe Computer Work Environment

1. Implementing Ergonomics in Workstations

Setting up an ergonomic workstation reduces strain and enhances productivity. Ensure that the desk, chair, monitor, keyboard, and mouse are properly aligned for a comfortable working posture.

2. Encouraging Movement and Stretching

Regular physical movement is essential to counteract the negative effects of prolonged sitting. Encourage workers to take short walks and stretch their muscles.