Computer exercises: simple exercises to help prevent injuries

- from our own Safety and Risk Management team

Performing simple exercises at your workplace during the day can keep muscles in shape and help prevent Cumulative Trauma Disorders (CTD). Listed below are some exercises to help alleviate hand pain, back pain, neck and shoulder pain and eye strain.

Wrist and hand pain

People who perform repetitive hand and arm motions throughout the day, are prone to these types of CTDs. The warning signs include tingling or numbness in the fingers and hands, pain in the hands and wrists, and whitening of the fingertips. Taking breaks throughout the day and taking time to exercise your hands and arms can prevent serious injury. Listed below are some exercises to do at work to prevent CTDs.

  • Spread the fingers of both hands apart and back while keeping your wrists straight. 
    • Hold for three seconds. Repeat five times.
  • Hold one hand with fingers upward. 
    • Gently push back fingers and wrist with the other hand and hold for three seconds. Repeat five times.
  • Let your arms hang loosely at your sides. 
    • Shake your arms and hands to help blood circulation.

Back pain

Back injury is the most common workplace CTD. Repetitive bending and stretching, sitting in an uncomfortable or awkward position, and continuous heavy lifting are the common causes of back trauma. The following are some exercises to help strengthen your back and relieve stress.

  • Place both hands on the small of your back. 
    • Bend backward, then straighten up immediately. Repeat this five times
  • Place your hands on your hips and your feet shoulder-width apart. 
    • Bend at the waist to the left, bending your knee as you bend. Do this five times for each side.

Neck and shoulder pain

The following are some at-work exercises for preventing neck and shoulder pain:

  • Without moving your neck, slide your chin back toward your body.  Hold for three seconds.  Repeat five times.
  • Tilt your head to the right, then to the left, holding each position for five seconds.  Repeat five times.
  • Roll your shoulders back five times, them forward five times.

Eye strain

Tired eyes can be helped by elimination screen glare by reducing room lighting, using light backgrounds on computer screens and by baking frequent breaks and exercising your eyes. The following eye exercises will help reduce eye strain:

  • Close your eyes and cover them with the palms of your hands. 
  • Rest your eyes in complete darkness for at least a minute.
  • Roll your eyes, as if following the outline on a imaginary box.
  • Change your focal point every twenty minutes. 
  •  It's a good idea to follow the "20/20 rule" - every 20 minutes, look 20 feet away for 20 seconds.