Pain-Free Computing In 10 Steps

Ergonomics expert John Quain offers these recommendations for keeping computer-induced, repetitive-stress injuries (RSI) at bay:

1. Get up and walk around. Take a one-minute break every 30 minutes and a five-minute break every two hours.
2. Learn keyboard commands. Start using the keyboard commands, such as Ctrl/A to 'select all' text, as a faster alternative to the mouse, menu, and toolbar.
3. Don't cradle the phone with your neck. The handset is for your hand.
4. Keep a clean screen. Dusting off your screen once a week will relieve eye strain.
5. If it hurts, don't do it. Pay attention to pain messages from your body.
6. Have regular eye exams. Slaving over a CRT will only exacerbate vision problems.
7. Change your gear. Switch keyboards and pointing devices at regular intervals.
8. Avoid mouse abuse. Use a light grip to avoid tensing the muscles and tendons in your arm.
9. Keep warm. Colder muscles and tendons seem more susceptible to RSI.
10. Check your extracurricular activities. Such repetitive actions as playing a musical instrument can trigger RSI.