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numbness or tingling. To prevent OOS, it’s crucial to take breaks, use ergonomic tools like supportive chairs
and keyboards, and learn proper posture and stretching exercises. Early intervention, such as consulting an
adult or seeing a doctor if symptoms arise, is important to prevent worsening of the condition.
Strain in Legs and Feet
Strain in the legs and feet can result from various factors, including prolonged standing, improper footwear,
overuse, or poor posture. To avoid strain in legs and feet:
� Use a footrest if your chair height cannot be adjusted adequately to support proper posture.
� Arrange frequently used items within easy reach to minimise bending or stretching.
� Take short breaks every hour to stand up, stretch your legs, and walk around.
� Perform simple leg and foot stretches at your desk to relieve tension.
Eye Strain
Eye strain, also known as Computer Vision Syndrome (CVS), is a prevalent condition caused by prolonged
focusing on screens or detailed work, leading to tired eyes. Symptoms include dryness, blurred vision,
headaches, and discomfort in the neck or shoulders. Contributing factors include inadequate lighting, screen
glare, incorrect viewing distances, and uncorrected vision issues.
To reduce the risks of visual problems:
� Follow the 20-20-20 Rule i.e., Every 20 minutes, look away from your screen and focus on something at
least 20 feet away for at least 20 seconds. This helps relax the focusing muscles in your eyes.
� Position your computer screen to minimise glare and use indirect lighting in your workspace. Avoid overly
bright or dim lighting.
� Adjust the brightness, contrast, and font size of your screen to reduce strain. Use a matte screen filter if
necessary.
� Ensure your computer screen is at eye level or just below it and about an arm’s length away from your
eyes. Use a document holder to keep reference materials at the same level as your screen.
� Blink frequently to keep your eyes moist and prevent dryness, which can contribute to eye strain.
� Consider using anti-glare glasses when working on a computer to minimise strain and discomfort.
Headaches
In the office environment, headaches often stem from poor ergonomic practices and environmental factors.
Incorrect setup of workstations, such as improperly positioned chairs or computer monitors, can strain
muscles in the neck and upper back, leading to tension headaches. Additionally, inadequate lighting or
glare from screens contributes to eye strain, which can trigger headaches. Prolonged periods of screen time
without breaks exacerbate these issues, further straining eye muscles. To avoid headaches:
� Adjust your chair height so your feet are flat on the floor, and your knees are at a 90-degree angle. Ensure
the computer monitor is at eye level to avoid neck strain.
� Sit upright with your shoulders relaxed and your back supported. Use ergonomic supports like lumbar
cushions if needed.
� Stay hydrated throughout the day and maintain a balanced diet to support overall health and reduce the
risk of dehydration-related headaches.
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