💻 Section 5.2: Potential Health Problems from Prolonged IT Use 🧑‍⚕️

Hello IGCSE students! We all use computers, phones, and tablets every single day. They are amazing tools, but just like anything else, using them for too long or in the wrong way can hurt your health.

This chapter is all about understanding the potential problems (like sore wrists or backaches) and, most importantly, learning the simple strategies, known as ergonomics, to keep you safe, healthy, and focused.

Let's learn how to be safe and responsible digital users!

5.2.1 Repetitive Strain Injury (RSI)

Imagine flicking a switch ten times. Easy, right? Now imagine flicking that switch 10,000 times a day, every day. That constant, small motion causes Repetitive Strain Injury (RSI).

What is RSI?

RSI is a general term for pain felt in the muscles, tendons, and nerves caused by repetitive actions, awkward posture, and excessive force, often linked to devices like keyboards and mice.

Common Symptoms/Forms of RSI include:

  • Pain and tenderness in the fingers, wrists, elbows, or shoulders.
  • Stiffness or cramping.
  • A specific type of RSI is Carpal Tunnel Syndrome, where a nerve in the wrist gets compressed, leading to numbness or tingling.

Causes of RSI

RSI isn't caused by a single, sudden event, but by the accumulation of micro-trauma over time.

  • Repetitive Actions: Constant typing, clicking, or using a mouse for hours without a rest.
  • Poor Posture: Bending the wrists to type or holding the mouse awkwardly.
  • Lack of Breaks: Not giving muscles and tendons time to recover.
  • Cold Conditions: Working in a cold environment can stiffen muscles, increasing strain.

Strategies for Preventing RSI

Prevention focuses on improving your working environment (ergonomics) and changing your habits.

  • Ergonomic Equipment: Use an ergonomic mouse and keyboard designed to keep the wrist straight and comfortable.
  • Wrist Position: Use a wrist rest (or keep wrists floating and straight) to ensure your wrists are not bent up or down while typing.
  • Take Breaks: Follow the "Micro-break" rule—take short breaks every 15–20 minutes to stretch your hands, arms, and shoulders.
  • Correct Typing Technique: Ensure you are using minimal force when typing or clicking.

***Key Takeaway:*** RSI is preventable! The key is to keep your wrists neutral (straight) and take regular, short breaks.

5.2.2 Back Problems

When you sit for a long time, the pressure on your spine is greater than when you are standing. If you slouch, this pressure increases dramatically, leading to back and neck pain.

Causes of Back Problems

Back issues arise primarily from improper sitting habits related to IT usage.

  • Poor Posture: Slouching, leaning too far forward, or twisting the back while sitting.
  • Non-Adjustable Seating: Using a chair that is too high, too low, or lacks adequate back support.
  • Improper Monitor Height: If the screen is too low, you crane your neck forward (known as "tech neck"), straining the upper back and shoulders.
  • Feet Dangling: Not having feet flat on the floor (or a footrest) puts strain on the lower back.

Strategies for Preventing Back Problems

The goal is to maintain the natural curve of your spine, especially the lower back.

  • Use an Adjustable Chair: Ensure the chair has proper lumber (lower back) support. The chair height should allow your feet to be flat on the floor and your knees at a 90-degree angle.
  • Monitor Placement: The top of the monitor should be approximately at eye level. This prevents you from tilting your head up or down.
  • Keep Back Straight: Sit up straight against the backrest. Use a cushion if your chair doesn't provide enough support.
  • Move Regularly: Stand up, stretch, and walk around frequently (at least once every hour).

Did you know? Using a laptop on your actual lap is terrible for posture because it forces your neck and back into an awkward forward bend. Always use a proper desk setup when possible!

5.2.3 Eye Problems (Eyestrain)

Staring at a bright screen for long periods can cause Computer Vision Syndrome (CVS), often called eyestrain. Our eyes are not designed to focus intensely on bright, close objects for eight hours straight!

Causes of Eye Problems
  • Reduced Blinking: When we concentrate on a screen, our blink rate often drops from 18 blinks per minute to just 5 or 6, leading to dry eyes.
  • Glare and Reflection: Light reflecting off the screen, or bright light sources behind the monitor, causes the eye muscles to work harder.
  • Incorrect Brightness/Contrast: Having the screen too bright or too dim compared to the surrounding room lighting.
  • Screen Flicker: Older or low-quality monitors can flicker imperceptibly, contributing to fatigue.
Strategies for Preventing Eye Problems

These strategies help reduce glare and keep your eyes moist and rested.

1. Environment and Screen Setup:
  • Anti-Glare Screens: Use an anti-glare filter on the monitor, or position the screen so windows or bright lights are not reflected in it.
  • Adjust Settings: Adjust the monitor's brightness and contrast so they match the light level in the room.
  • Clean Screen: Dust on the screen can increase glare and reduce image clarity.
2. Personal Habits (The 20-20-20 Rule):

This is a famous mnemonic used to combat eyestrain:

Every 20 minutes, look at something 20 feet away, for at least 20 seconds.


This simple action allows your focusing muscles to relax.

  • Blink Regularly: Make a conscious effort to blink fully and frequently to keep the eyes lubricated and prevent dryness.
  • Maintain Distance: Keep the screen about an arm's length (40–75 cm) away from your face.

***Key Takeaway:*** Use the 20-20-20 rule and control the brightness and glare to protect your vision.

5.2.4 Headaches

Headaches are often a secondary symptom, meaning they are caused by the strain or discomfort originating from the other problems listed above.

Causes of Headaches
  • Eyestrain: Overworking the eye muscles to focus, especially due to poor screen settings or glare.
  • Poor Posture (Tension Headaches): Tension built up in the neck and shoulders (often from craning to see the monitor) can lead to severe headaches.
  • Flickering Screens: Monitors with low refresh rates (less common now, but still possible) can trigger headaches.
  • Stress and Fatigue: Prolonged concentration and sitting still can cause general fatigue.
Strategies for Preventing Headaches

Preventing headaches involves implementing the strategies for both eye care and back care, plus overall environment control.

  • Good Lighting: Ensure the room lighting is balanced—neither too dark nor too bright compared to the screen.
  • Implement Breaks: Regular stretching and rest breaks alleviate muscle tension.
  • Hydration: Dehydration can cause headaches; ensure you drink water regularly during prolonged IT use.
  • Check Screen Settings: Adjust the monitor resolution, refresh rate, brightness, and contrast to reduce strain.

Quick Review: Summary of Prevention Strategies (Ergonomics)

When asked in an exam how to prevent health issues from IT use, you should always refer to the concept of Ergonomics—the science of designing and arranging things people use so that they interact efficiently and safely.

Key Ergonomics Checklist (for preventing all four issues):
  1. Chair: Must be adjustable, providing good lumbar support.
  2. Feet: Flat on the floor, or using a footrest.
  3. Monitor: Top of the screen at or slightly below eye level, an arm's length away, with anti-glare filters used if necessary.
  4. Input Devices: Use ergonomic keyboard and mouse. Keep wrists straight and supported.
  5. Breaks: Take frequent, short breaks (e.g., 5 minutes every hour or the 20-20-20 rule).
  6. Lighting: Ensure balanced, non-glare lighting in the room.

Remember: Maintaining correct posture means keeping your neck, shoulders, and hips aligned vertically, and your elbows and knees at roughly 90-degree angles. This is the safest way to work!