Yearly Archives: 2016

The Best Way to Use the Computer without Destroying Your Eyes

After you learn how to sit in front of a computer, it’s time to protect your eyes too!

A large part of the population use the computer for either work or play on a daily basis. Whether you’re working or playing, it is important to pay close attention to the health of your eyes. Research has shown that spending multiple hours on the computer can lead to unhealthy eyes and various eye conditions. Below is a list of easy tips you can use to help protect the health of your eyes while working on the computer.

Correct Posture

Maintaining the correct posture while sitting at the computer is one of the simplest things you can possibly do. Not only will practicing good sitting posture help your lower back, hips, neck, and shoulders stay in correct alignment, but it will also help you to view the screen correctly as well. According to OSHA standards, your computer monitor should be placed directly in front of you and no less than 20-inches away. Additionally, the top of the screen should be at or below eye level. Following these standards will help reduce eye strain and other associated eye conditions.

Use Anti-Glare Filters on your Monitor

Anti-glare filters will help protect your eyes from the harmful glare that reflects off your monitor from surrounding light sources. They may also reduce the glare produced from your monitor. Additionally, these anti-glare filters will help protect your computer screen from harmful cleaning chemicals and scratches.

Adjust your Monitors Brightness Settings

Bright lights can also play a major role in the development of eye strain and headaches. By adjusting the brightness of your monitor, you can reduce the risk of straining your eyes. Additionally, if you find that the reading materials on your screen are too large or too small for you to read comfortably, try adjusting the font size within your computer settings.

Give your Eyes a Break


Looking at the computer screen can make your eyes feel tired, dry, and strained. It is important to periodically look away from the screen to help rejuvenate your eyes! For every 20 minutes of looking at the monitor, make sure you look away at something in the distance, preferably at least 20 feet away. This will help your eyes refocus. Additionally, you can perform eye exercises such as rotating your eyes in a figure 8 along the floor. For dry, scratchy eyes, keep some eye drops in your desk to help remoisten them the way your tears normally would.

We all strive to live a healthy lifestyle, but often one of the least thought-about, but equally important parts of our body are not considered: our eyes. Many people believe that periodic eye strain and headaches due to poor eye sight are a common matter; something that’s not worth worrying about. Contrary to this belief, eye strain and headaches are one of the most complained about health issues among office workers. By following the tips above, you can help reduce or eliminate the risk of developing eye strain and their related headaches.

How to Sit at a Computer

Did you know that there is a right and wrong way to sit at the computer? Many people may know this, but continue to practice poor habits while working or playing at the computer. These poor practices typically lead to back and neck problems due to improper alignment of the spinal column and undue strain and pressure on the muscles, ligaments, and nerves throughout the back and spine. In this article, we will provide you with tips to help you retrain yourself to sit properly at a computer.

1. Sit-up Straight

One of the many poor habits that people, especially office-workers, end up forming is slouching or “getting comfortable” at a computer. Slouching while sitting is one of the worst habits a person can have because it is one of the biggest reasons for lower back problems. Slouching causes you to inadvertently put additional stress on your lower back muscles – or can even cause you to pinch a nerve.

By sitting up straight at the computer, you can help alleviate some of the strain, and relocate the stress and weight of your body into other, more appropriate areas. While sitting at the computer, your hips should touch the back of your computer chair so that they are in alignment with your spine. It is also important to ensure that your hips are slightly higher than your knees, and that your feet are placed flat on the floor.

2. Be Mindful of Your Computer Chair

When purchasing a computer chair, it is important to sit in the chair prior to purchasing! In addition to determining whether or not the chair is comfortable, also make sure that it offers some adjustment options. Good options to look for are: height adjustments, adjustable back/lumbar support, and fitted or removable armresSitting at a computerts. The first two options mentioned here are pretty self-explanatory; however, it is important to remember to keep your shoulders relaxed while sitting at your desk. If you cannot find an affordable desk chair that includes fitted armrests, then you should remove the armrests to ensure proper spinal column alignment.

3. Use a Small Pillow

If for any reason you are not able to purchase a chair that offers an adjustable height option, you can easily use an alternative method to ensure that you’re properly aligned while sitting by using a small pillow or purchasing an inflatable cushion. Many office-workers prefer this method, since oftentimes they are not in control of the type of office furniture they can use!

4. Take Breaks

If you use the computer often, it is important to take periodic breaks to give your body and circulatory system a rest. Ideally, try to take a one to two minute break every 20 to 30 minutes, or a 5-10 minute break every hour. During these breaks, try to do other activities that do not require you to sit or work at the computer such as checking the mail, getting a cup of coffee, etc. Keeping your body active, even when you have a mostly stationary job, is more beneficial to your health than you may realize.


Most of us know that proper alignment while sitting, standing, and sleeping is just as important to our overall health as is eating a proper diet, however many of us do not practice good posture while working or playing. By practicing these tips on proper posture while sitting at the computer, you can ward off chronic back pain.