How To Prevent Computer Strain

Do you find you are burdened with an everlasting back pain or eye strain when working in a computer? Well, this is fairly common in today’s world, where technology is becoming more and more in incorporated into our everyday lives, almost to the point where we, as humans, have established an independence and, arguably, an over-reliance on these technological devices.

For eye strain:

The bates technique is great for eye strain – in particular, palming, as outlines by Bates is especially useful for soothing the eyes of the constant strain on your eyes. You can do palming by doing the following steps:

  1. Sit down comfortably with your arms and elbows resting against the side.

  2. Rub your hands together generating warmth

  3. Close your eyes

  4. Cover your eyes with your hands. Your hands should be in a cupped manner enclosing the eyes so no direct light can be passed to your eyes.

  5. Repeat this for how long/however many times you desire – the ultimate aim of this activity is to give your eyes a rest, reducing the strain the light from devices can give your eyes.

To learn more about the Bates technique, please follow this link. Back:

Posture is key in improving back pain. The diagram below shows you how your posture should be.

Here are a few steps that will enable you to achieve a good sitting posture.

  1. Keep your feet flat or rest them on the floor or a foot rest.

  2. Avoid crossing your knees or ankles.

  3. Maintain a small gap between the back of the knees and the chair.

  4. Position the knees at the same highest or slightly lower than your hips.

  5. Relax your shoulders.

  6. Keep your forearms and knees parallel to the floor where you can.

  7. Hold your elbows at the sides creating an L-shape in the arms

  8. Sit up straight and look forward.

  9. Keep your back against the chair.

  10. Avoid sitting for long periods of time – always take at least a 10 minute break!


Ensure your computer/device screen is an arm length away from your body. This ensures you are not too close to the device, therefore not affecting your eyesight too much. You should be taking a 5-10 minute screen break or change of activity every hour!

It is important to remember that humans have never experienced the type of strain that we now put on ourselves in this new generation – for this reason, it is imperative we take even greater care of ourselves to ensure we stay in good health whilst we are adapting to a new way of life.

At Pardafit, our personal trainers are experienced and trained in teaching multiple ways of exercising, for example, yoga; muscle relaxation; and therapeutic exercises that can help alleviate long term tension and stress.

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