By V. Hauschild, MPH, Defense Health Agency Public HealthFebruary 22, 2024
Many adults in the U.S. have jobs that require 8 hours per day or more working at a computer. This is in addition to their recreational screen time watching TV, using a computer or their phone. Sitting at a desk in front of a screen can be harmful to your health because it reduces time spent on physical aerobic activity and increases body and eye strain.
According to the Occupational Safety and Health Administration, holding poor postures for long periods and performing the same or similar tasks repetitively are among the leading reasons for musculoskeletal conditions such as neck, shoulder and back pain, and carpal tunnel syndrome. Leg pain and swelling have also been identified in a study of prolonged sitting among adults, as published in the Journal of Clinical Medicine.
Work-related conditions such as these are among the most frequently reported causes of lost or restricted work time. As noted by the Centers for Disease Control and Prevention, the hazards of prolonged work associated with sedentary seated work contribute to various chronic diseases, musculoskeletal pain and orthopedic conditions, metabolic syndrome diabetes, and ultimately, premature mortality.
Military public health experts agree.
“Work-related musculoskeletal injuries account for some of the largest costs in injury claims and lost work time in the Department of Defense,” says Dr. John Pentikis, the
Ergonomics branch manager at the Defense Health Agency Public Health in Aberdeen, Md. “In addition to finding solutions to reduce injuries related to jobs that require high repetition, lifting heavy objects, or vibrating equipment, we routinely are asked to assist with health concerns associated with poor postures and static seated positions commonly found at computer workstations.”
Eye strain injuries are also a concern.
“Because our eyes are designed to focus on distance, the need to adapt to work environments with everything close up can strain eyes,” says Army Maj. William Garrison, an optometrist working for DHA Public Health.
Garrison explains that spending long hours staring at a computer screen daily can result in vision blurriness, dry eyes, and headaches.
What can you do?
There may be no avoiding computer work for your job; however, simple changes can make your time at the computer workstation less stressful on your body and eyes. These changes can not only improve your comfort but also help to reduce the risk of musculoskeletal disorders or vision problems.
Both Dr. Pentikis and Maj. Garrison agree that that the position of your monitor is an especially important factor for reducing these risks.
“The best monitor position for you will depend on eye height, monitor size, viewing distance and viewing angle,” says Pentikis. “While Service members and DOD employees can contact us for professional ergonomics advice, we recommend some general steps that anyone can take to help improve posture and reduce eye strain.”
Here are some tips from various DHA Public Health factsheets:
If you wear bifocals, you might want to position your monitor lower to allow you to view it through the lower section of your glasses. Prescription computer glasses are set for the distance from your eyes to the monitor. This eliminates tilting your head back to see the screen through the lower half of your bifocals.
Some additional recommendations
For more information, visit these resources:
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Reduce Body Pain, Eye Strain Caused By Working at Your Computer
