Are you sitting Comfortably?
                An article by Richard Hewison

A few weeks ago I attended a short course on "Working with VDUs".
Because I use them in both my jobs (part-time and self-employed)
it seemed sensible to go along and see what the 'official' point
of view was. A while later I had a chat to Sue on the phone and
discovered that a few SynTax contributors were suffering from the
very ailments covered in the course, hence this article.

Playing games can be obsessive, as we all know. "Just trying to
solve one more problem" can turn a quick game on the computer into
a marathon session lasting four or five hours. How many of us have
ended up with back, arms, legs and hands aching after a heavy
stint trying to solve the latest "Ultima"? There are quite a few
reasons why these symptoms occur, but you needn't suffer if you
take a few precautions and maybe re-organize a little.

It's important that you take regular breaks or changes in
activity. Short, frequent breaks are considered better than
longer, less frequent ones. If you feel stiff try a few simple
stretching exercises as you go along, but only do a few and don't
do them frequently.

Your posture is very important. Adjust your chair and VDU to find
the most comfortable position for you. As a rough guide, your arms
should be approximately horizontal when using the keyboard, and
your eyes should be at the same height as the top of the VDU
casing. Make sure there is enough space under your desk to move
your legs freely. Avoid excess pressure on the backs of your legs
and knees. A foot rest maybe helpful for people who have short
legs (and NO, this isn't some Eric Morecombe joke about Ernie
Wise!).

Try not to sit in one position for too long. I know it sounds
obvious, but I've done it myself dozens of times! Try and create a
space in front of the keyboard.  This will allow you to rest your
hands and wrists when you aren't typing. Don't bend your hands up
when typing. Try to keep a soft touch on the keys, and don't over
stretch the fingers. Good keyboard technique is important.

A document holder can help to avoid awkward neck movements. Try
re-arranging your keyboard, VDU and document holder to find the
best arrangement for you.  Also ensure that your desk is
positioned so that bright lights are not directly reflected in the
screen. You shouldn't be directly facing windows or bright lights.
If you can, adjust curtains or blinds to prevent unwanted light.

About four years ago I noticed that my eyesight was going blurry
when I looked at things that were far away (i.e. "near sighted").
I had an eye test and I now have to wear glasses when I drive, go
to the cinema etc. I was convinced that computers were to blame.
After all, I'd been using them almost every day since the early to
mid 1980s, and they require a great deal of close up work staring
at TVs or monitors don't they? Well, the official opinion (from
extensive research) shows no indication that VDUs can cause
permanent damage to eyes. However, they do agree that fatigue can
cause discomfort after a lengthy session, even to healthy eyes.
Because computing can involve intensive work, it is possible that
VDUs can highlight a problem you might have with your eyes that
you weren't previously unaware of. In my case, I think it has
probably accelerated a problem rather than causing it.

It doesn't help matters if your VDU is badly positioned, or if the
room or work area is poorly lit. If you have a fault with a VDU
(flickering images, drifting etc) try and get the VDU repaired
a.s.a.p. Pro-longed exposure to these defects could cause
discomfort. VDUs can cause headaches, but there is always an
external factor to consider too. For example, you may need to
change your glasses, have a faulty VDU repaired, glare on the
screen, poor posture, or a combination of these.

One popular misconception about VDUs involves radiation levels.
It has been mentioned in the press that VDUs emit harmful levels
of radiation. Official opinion throws this one out of the window
straight away. VDUs give out both visible light (which allows us
to see the screen) and other forms of electromagnetic radiation
which can be harmful above certain levels. However, the levels
emitted from VDUs are well below the safe levels set out in
international recommendations. (One question which wasn't answered
in the course was whether exposure to the low radiation levels can
accumulatively be dangerous over a given period of time...)

VDUs have been known to aggravate people with skin conditions
(irritation, rashes etc). The exact cause is not known, but it
seems possible that a combination of dry air, electrostatic
discharge in the room, and individual susceptibility may be
involved. If anyone experiences this, try increasing the humidity
of the room or reducing the electrostatic charge. (Again, how
you're supposed to achieve this wasn't mentioned).

A VDU must have an adjustable contrast and brightness control. In
offices, Employers have until the end of 1996 to upgrade any
equipment which doesn't have these features. Fortunately, it's a
common feature on any TV or computer monitor these days.

Finally, epilepsy and computer games was thrown into the public
consciousness when that joke of a newspaper (which I won't even
bother to name 'cause you'll know which one I'm talking about)
announced on its front page that "Nintendo Killed My Son".
Computer games or VDUs cannot cause epilepsy. However, as with
eyesight, they can highlight a problem that someone maybe wasn't
aware of. Flashing lights, bright moving colours...all these
elements can trigger an epileptic attack. These days, most games
include a standardised epilepsy warning in the documentation.

Now, most of what I've included sounds obvious doesn't it, but how
many of us actually do any of the above? If you suffer from aching
finger tendons, stiff fore arms, headaches etc. then maybe now is
the time to try and re-think how you have your computer set up.
Computing should be fun, not painful!








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