Computer time can add up to some painful injuries for computer users of all ages, experts say. Long periods of working at a computer – especially if your hands, wrists, arms and back are not properly positioned – can cause injuries that range from carpal tunnel syndrome to tailbone discomfort and even loss of vision.

Giving up your desktop or laptop is out of the question, and many of us find reducing our time online is nearly impossible. If you can’t cut back on computer time, how can you avoid computer-related injuries? Prevention is the key, says Aurelia Koby, president of Imak Corp. and an expert on ergonomically designed computer accessories.

“It’s important to achieve and sustain an ergonomic, body-friendly position whenever you use a computer,” Koby says. “Computer users who find themselves stuck in front of the screen for long hours should also practice simple exercises to help relieve the stress placed on their bodies by repetitive motion and prolonged sitting.”

Here are some simple ways to practice healthy computer use this fall.

Sit up straight

Slouching, slumping or allowing shoulders to roll forward places strain on a number of body parts, including the back, shoulders, arms, neck and even the muscles in your posterior.

Keep your back as straight as possible and your shoulders back and squared when using the PC. Pick a seating situation that facilitates this posture—such as an ergonomically designed chair adjusted to the appropriate level, paired with a comfortable desk. The keyboard should be positioned at a height that allows you to rest your elbows at your side, and sets your forearms parallel with the floor at the level of your keyboard.

It’s all in the wrist

Carpal tunnel syndrome is one of the most common ailments associated with computer use. Improper positioning of the wrist and arm while typing is a leading cause of computer-related pain. If you use a laptop a lot, you’re even more likely to experience improper positioning since the closeness of the keyboard to the computer screen and the touchpad make it nearly impossible to achieve healthful hand, wrist and arm position.

To minimize the risk of injury, connect an external mouse to your laptop and use wrist-positioning accessories.

Those are the breaks

Take regular breaks, whether you’re working on a PC or laptop. Stand up, stretch and go for a walk. If you can’t spare the time to leave your desk, swivel your chair away from the computer screen and practice a few simple stretching exercises in your seat.

To minimize eye strain—another common computer-related ailment — frequently look away from the screen and focus on faraway objects. Make sure your primary light source never shines directly in your face or on the computer screen. Eliminate reflections or glare by tilting the monitor or using a glare-reducing filter. The screen should never be too close to your face and should be positioned at eye level or slightly lower.

—Courtesy of ARAcontent