If you're like a lot of kids, you probably spend time
sitting at the computer, doing schoolwork or playing games. But
whether you're writing a report about aardvarks or zapping
aliens, using a computer can be tough on your body. How?
Sitting for a long time in positions that aren't natural for
your body can strain your hands, wrists, back, and eyes. Over time,
this can result in pain and a kind of injury called a
repetitive stress injury
.
Sitting Square in Your Chair
The way you sit is important. To sit square in your chair, put
your behind in the center of the seat. Your legs should bend at the
knees and rest on the floor. Most kids are too short to do this, so
use a footrest or find a box or a stack of books to place under
your feet.
Sit so your back touches the seat back the whole time. Try not
to slouch or lean over the keyboard while you type. A chair that
has lower-back support can help you do this.
Typing Time
When you type, sit so your elbows are bent at 90-degree angles
(like an "L"). Your wrists should be straight, not angled
up or down so your fingers rest gently on the keys of the keyboard.
And if it feels like you have to stretch your fingers to reach the
keyboard, move it closer to you.
Try to keep your fingers and wrists level with your forearms
(the lower part of your arms). A wrist wrest can help you stay in
the right position. If your wrists are starting to hurt, or you are
waking up at night with wrist pain, you may be getting an
overuse injury
(this is also called
carpal tunnel syndrome
). If you're having this kind of pain, let your parents know.
You might need to see your doctor.
Eek! A Mouse!
A small wrist rest also can help support your right hand as you
move the mouse. Using a trackball instead of a mouse is also a good
solution. A trackball allows you to use a few fingers, instead of
just one, as you move around the computer screen.
All Eyes on This
Any time you're using the computer, your
eyes
are hard at work. Be kind to them by positioning the monitor 18 to
20 inches (46 to 51 centimeters) away from your face. At this
distance, you shouldn't have to lean in to read what's on
the screen.
Position the screen at your eye level, with the top of the
monitor itself level with your forehead. This will keep you from
having to lean your neck back (or bend forward) to see the monitor.
Your mom or dad can help you get adjusted. They can help you raise
the monitor a little higher by stacking a few books under it. You
also can raise the height of the chair or sit on a pillow or
two.
Take a Break
Here's a good piece of advice: Don't get so involved in
the computer that you forget to go to the bathroom! And even if you
don't have to go to the bathroom, be sure to take breaks. Kids
shouldn't sit at a computer for more than 30 minutes without a
break.
When it's time for a break, start with your eyes. Focus on
something far away by looking out a window. This gives your eyes a
rest from all that focusing on the computer monitor.
Then you'll want to give your body a break, too. Try to move
your muscles. Go for a walk, shoot some hoops, or dance in front of
the mirror. Doctors recommend only 1 to 2 hours of screen time per
day - which includes TV, the computer, and computer games. Make
computer time just one of the activities you do instead of the
only
thing you do. Your body wiL thk U l8r!
Reviewed by:
Wendy Harron, BS, OTR/L
Date reviewed: September 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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