Know and understand health issues including repetitive strain injury (RSI), back problems, eye problems, headaches

The Effects of Using IT – Health Issues

Prolonged use of computers, tablets and other digital devices can lead to a range of health problems. Understanding the causes, symptoms and preventive measures helps learners stay healthy while using information technology.

Repetitive Strain Injury (RSI)

RSI is damage to muscles, tendons and nerves caused by repetitive motions or sustained awkward postures while using a keyboard, mouse or touch screen.

• Common symptoms: tingling, numbness, aching, or loss of strength in the hands, wrists, forearms or shoulders.
• Typical causes:

  • Typing for long periods without breaks.
  • Using a mouse with excessive grip force.
  • Incorrect wrist position (bent up or down).

• Prevention:

  1. Take a 5‑minute break every 30–45 minutes.
  2. Use an ergonomic keyboard and mouse.
  3. Keep wrists straight and forearms supported.
  4. Perform simple stretching exercises for hands and arms.

Back Problems

Extended sitting in a non‑ergonomic chair can cause lower‑back pain, slouching and long‑term spinal issues.

• Symptoms: dull ache in the lower back, stiffness, difficulty standing after long periods of sitting.
• Causes:

  • Chair without lumbar support.
  • Screen positioned too low or too high, causing forward lean.
  • Cross‑legged sitting or slouching.

• Prevention:

  1. Adjust chair height so feet rest flat on the floor.
  2. Use a chair with lumbar support or add a small cushion.
  3. Place the screen at eye level, about an arm’s length away.
  4. Stand and stretch every hour.

Eye Problems

Staring at a screen for long periods can cause eye strain, dryness and blurred vision, often referred to as Computer \cdot ision Syndrome (C \cdot S).

• Symptoms: dry or watery eyes, blurred vision, difficulty focusing, headaches.
• Causes:

  • Screen glare and poor lighting.
  • Incorrect monitor distance (too close or too far).
  • Reduced blink rate while concentrating.

• Prevention:

  1. Follow the 20‑20‑20 rule: every 20 minutes look at something 20 feet away for at least 20 seconds.
  2. Adjust screen brightness to match ambient light.
  3. Use anti‑glare screens or position the monitor to avoid reflections.
  4. Keep a comfortable viewing distance (about 50–70 cm).

Headaches

Headaches can result from a combination of the above factors, especially poor posture, eye strain and inadequate breaks.

• Typical signs: throbbing pain, pressure around the forehead, sensitivity to light.
• Triggers:

  • Extended screen time without breaks.
  • Poor lighting or glare.
  • Neck tension from slouching.

• Prevention:

  1. Maintain good posture and ergonomic workstation setup.
  2. Take regular short breaks to rest eyes and move the body.
  3. Ensure proper room lighting and reduce screen glare.
  4. Stay hydrated and practice relaxation techniques.

Summary of Health Issues