yogic module for computer worker.

1. YOGIC MODULE FOR COMPUTER
PROFESSIONALS
Presented by
Priyanka Verma
Ph.D. scholar ,Department of Kriya sharir,Faculty of Ayurveda,IMS,BHU

2. CONTENT
• INTRODUCTION
• RISK FACTORS
• MAJOR PROBLEM
 REPETITIVE STRAIN INJURY
 COMPUTER VISION SYNDROME
 MIGRAINE
 TECHNOSTRESS
• YOGA FOR COMPUTER WORKERS
• EXERCISE FOR OFFICE WORKERS
• CONCLUSION

3. INTRODUCTION
World is becoming more and more dependent on information
technology.Over the past decades, using computers
has become an integral part of many occupations.According
tocomputer world magazine there will be over 15.5
million software professionals in India by 2030.
The predicted rate is higher than the US, Increase in
number of software professionals means increase in health
problems

4. • Occupational health hazards are common among the
computer professionals now a days.
• Most of the time we are thinking about what’s happening
in the screen, oblivious to what happening beyond our
brains.
• We keep going for hours, ignoring the body signals.

5. COMPUTER RELATED ISSUES
• Related to the quality of equipment, working conditions
and the use of preventive measures as well as to personal
predisposition and other factors in the workplace.
• Prolonged computer use exposes workers to a high visual
and sensory load and using a mouse and a keyboard implies
repetitive movements of the upper extremity .

7. RISK FACTORS
Musculoskeletal ( 55.8 %)
Ocular (27.3%)
Mental disorders (7.1%)
• Overtime work
• Negative working atmosphere
• Awkward posture at work
• The presence of vibration ,noise ,dust and chemical pollution in the
workplace.
• Smoking

9. REPETITIVE STRAIN INJURY
• Repetitive strain injury (RSI) represents a group of conditions
associated with the overuse of computer.
• It is an occupational overuse syndrome affecting muscles, tendons and
nerves in the arms and upper back and is also knows as
work related upper limb disorder (WRULD).
1. Tightness, discomfort , stiffness in the hands, wrists and fingers
2. Tingling or numbness in the hands
3. Loss of strength and coordination in the hands
4. Constant pain in the upper back, shoulders or neck
5. Feeling the urge to massage your hands, wrists and arm

10. INCIDENCE AND PREVALENCE
• Research shows that 60% of IT professionals, who spend
more than eight hours a day on the computer are likely to
suffer from the symptoms of RSI at some point .
• Symptoms of RSI are extremely difficult to cure and
can occur even in the young and physically fit
individuals.In fact ,people are often forced to quit their
computer - dependent careers due to this disorder.

12. •Symptoms of median nerve compression include pain numbness or tingling
on the anterior surface of the index ,middle or redial half ring finger.
•It is often associated with weakness of the handgrip.
•Nocturnal symptoms including hand or arm pain and numbness.

13. SEVEN HIGHLY EFFECTIVE TREATMENT
FOR CARPAL TUNNEL SYNDROME
• Wrist splints or braces
• Acupuncture
• Cupping
• Yoga
• Vitamin B6
• Massage
• Anti – inflammatory botanicals

14. Computer professionals and Carpal Tunnel Syndrome (CTS)
Mohamed Ali , sathiyasekaran (2006)
Carpal Tunnel Syndrome (CTS) is an important problem among computer professionals. Hence
the prevalence of CTS among computer professionals and risk factors were studied. 648 subjects
were selected from 4,276 computer professionals from 21 companies by with simple random
sampling method. CTS was diagnosed based on clinical features. The prevalence of CTS was
found to be 13.1% . Subjects with over 8 years of computer work, over 12 hrs. of work per day
and system administrators were at a higher risk for CTS . Flexed or extended hand position had
higher risk for CTS. Higher risk for CTS was found with higher exposure to computer work. [1]
International Journal of Occupational Safety and Ergonomics (JOSE),2006,Vol
12,No.3,319-325

15. Yoga-based intervention for carpal tunnel syndrome: a randomized trial
Marian S. Garfinke, EdD; et al
JAMA 1998.Nov11
Subjects assigned to the yoga group received a yoga-based intervention consisting of 11 yoga
postures designed for strengthening, stretching, and balancing each joint in the upper body along
with relaxation given twice weekly for 8 weeks. Patients in the control group were offered a wrist
splint to supplement their current treatment.
yoga groups had significant improvement in grip strength (increased from 162 to 187 mm Hg; P
= .009) and pain reduction (decreased from 5.0 to 2.9 mm; P = .02), but changes in grip strength
and pain were not significant for control subjects. The yoga group had significantly more
improvement in Phalen sign (12 improved vs 2 in control group; P = .008), but no significant
differences were found in sleep disturbance, Tinel sign, and median nerve motor and sensory
conduction time.[2]

16. ASAN FOR CARPAL TUNNEL SYNDROME

19. BACK PAIN
• Postural back pain is a major public and occupational
health problem, especially in the IT professional .

20. TENSION NECK SYNDROME
• Tension neck syndrome is a term that encompresses a
variety of disorders involving the neck and shoulder areas,
collectively called "cervicobrachial" - cervico (neck) and
branchial (shoulder and arm )
• Tension neck syndrome is related to both physical and
psychological Factors.

21. ASAN FOR BACK PAIN AND TENSION
NECK SYNDROME

25. The impact of modified Hatha yoga on chronic low back pain: a pilot study
Alternative Therapies in Health and Medicine (2004)
Galantino et all evaluate a possible design for a 6-week modified hatha yoga protocol to study
the effects on participants with chronic low back pain. Twenty-two participants (M = 4; F = 17),
between the ages of 30 and 65, with chronic low back pain (CLBP) were randomized to either
an immediate yoga based intervention, or to a control group with no treatment during the
observation period but received later yoga training. Potentially important trends in the functional
measurement scores showed improved balance and flexibility and decreased disability and
depression for the yoga group .[3]

26. COMPUTER VISION SYNDROME
• The great advancements in information technology and the
increasing usage of digital devices, observed globally over
the past decades, have given rise to a number of symptoms
termed Computer Vision Syndrome (CVS)
• American Optometric Association(AOA) - defines
computer vision syndrome (CVS), also known as Digital
Eye Strain (DES), is a complex of eye and vision- related
symptoms experienced due to the prolonged use of
computers, laptops, cell phones, tablets, e-readers, and
other digital devices which are collectively called as the
devices with Video Display Terminals (VDT).

27. According to AOA The most common symptoms associated with CVS or
digital eyestrain are:​
•Eyestrain.​
•Headache.​
•Blurred vision.​
•Dry eyes.​
•Neck and shoulder pain.​

29. CAUSES
• Prolonged use of computer leads to a decrease in
blink reflex.
• This means that while working using a computer we tend
not to blink as often as we should.
• Normal blink rate = 12 -15/minutes [4]
• During computer use , blink rate = below 6-8/minutes.
• Blinking is critically important for spreading of tears to
form an even film on the eye surface and also in
refreshing this tear film.
• Thus in the absence of adequate blinking , eyes become
dry and irritated.

30. RISK FACTORS
• Poor lighting.
• Glare on a digital screen.
• Improper viewing distances.
• Poor sitting posture.
• Ignoring vision problems.
• Prolonged use of computer

31. MANAGEMENT
• Seating position. Chair should be
comfortably padded and conform to
the body. Chair height should
be adjusted so the feet rest flat on the
floor. Arms should be adjusted to
provide support while typing
and wrists shouldn't rest on the
keyboard when typing.

32. • Rest breaks. To prevent eyestrain, try to rest eyes when using the
computer for long periods. Resting the eyes for 15 minutes after two
hours of continuous computer use.
• Adjust work area and computer for comfort. When using
computers, most people prefer a work surface height of about 26
inches. Desks and tables are usually 29 inches high. Place the computer
screen 16 to 30 inches away. The top of the screen should be slightly
below horizontal eye level. Tilt the top of the screen away at a 10- to
20-degree angle

33. • Minimize discomfort from blue light and glare. Blue light from LED and fluorescent lighting,
as well as monitors, tablets and mobile devices, can negatively affect vision over the long term. Special
lens tints and coatings can reduce the harmful impact of blue light. Minimize glare on the computer screen
by using a glare reduction filter, repositioning the screen or using drapes, shades or blinds. Also, keeping
screens clean; dirt-free and removing fingerprints can decrease glare and improve clarity.

34. According to AOA – Follow 20-20-20 rule

35. YOGIC MODULE
• Joint movements
• Eye exercise
• Trataka
• Pranayama (Breathing practices)
• Meditation
• Relaxation technique

37. EYE EXERCISE

40. Rotational viewing

42. Clinical efficacy of Ayurvedic management in computer vision syndrome: A
pilot study
Dhiman kartar singh (2012)
AYU ( an International Quarterly Journal of Research in Ayurveda)
critical analysis of the symptoms of CVS on Tridoshika theory of Ayurveda, as per the road map
given by Acharya Charaka, it seems to be a Vata-Pittaja ocular cum systemic disease which needs
systemic as well as topical treatment approach. Shatavaryaadi Churna (orally), Go-Ghrita Netra
Tarpana (topically), and counseling regarding proper working conditions on computer were tried
in 30 patients of CVS. In group I, where oral and local treatment was given, significant
improvement in all the symptoms of CVS was observed, whereas in groups II and III, local
treatment and counseling regarding proper working conditions, respectively, were given and
showed insignificant results. The study verified the hypothesis that CVS in Ayurvedic perspective
is a Vata-Pittaja disease affecting mainly eyes and body as a whole and needs a systemic
intervention rather than topical ocular medication only.[5]

43. Trataka Kriya in Individuals with Digital Eye Strain: A Pre–Post
Experimental Design
Dhanesh Kumar K.U. (2021)
Journal of Health Allied Sciences
This study aimed to analyze the effect of trataka kriya in the management of digital eye
strain.Thirty participants of the age group 18 to 40 years were recruited in the study. The
study design was a pre–post experiment. A convenient sampling technique was used to
recruit the participants. The study included participants who use laptops or smartphones for a
minimum of 2 hours daily and also participants having eye strain, dry eyes, burning
sensation in the eyes, headache, and eye fatigue. They performed trataka kriya exercises
once a day on alternative days for 1 month. there was an improvement in the subjects with
digital eye strain after performing trataka kriya .The clinical implication of the study is that
this method can be used as one of the nonpharmacological interventions for digital eye
strain. [6]

44. • A migraine is a headache that can cause severe throbbing pain or a
pulsing sensation, usually on one side of the head. It's often
accompanied by nausea, vomiting, and extreme sensitivity to light and
sound.
MIGRAINE

45. TECHNO STRESS
• Technostress is commonly defined as a modern disease of adaptation
caused by an inability to cope with new computer technologies,
affecting mental health in a manner which may manifest as a struggle to
accept computer technology, or as over-identification with computer
technology
The causes of technostress
• The quick pace of technological change
• Lack of proper training
• An increased work
• Lack of standardization within technologies
• The reliability of hardware and software

46. YOGIC MODULE FOR COMPUTER
USERS
• Shatkarma
• Asana
• Pranayama
• Relaxation
• Meditation

47. SHATKARMA

51. PRANAYAM

54. Relaxation

61. EFFICACY OF YOGA
• Self Practice
• Less expensive
• Moral concept
• Preventive therapy

62. CONCLUSION
• Computers have become one of the most important tool in our life
style.
• At the same time we need to know the disadvantages and ill effects of
the computers over the health .
• We should use the Technology but not at the cost of the health .
• It can be concluded that practice of yoga has good
benefits among computer users its help to combact
computer related health hazards.
• The regular practice of yoga as a 'way of life' helps to reduce the levels
of physical, mental, and emotional stress. This yogic way of
life lays emphasis on right thought ,right action ,right reaction and
right attitude.

63. REFERENCES
• Seguí Mdel, Cabrero-García J, Crespo A, Verdú J, Ronda E. A reliable and
valid questionnaire was developed to mea- sure computer vision syndrome at
the workplace. J Clin Epidemiol 2015;68(6):662–673
• K.U Dhanesh Kumar.Trataka Kriya in Individuals with Digital Eye Strain: A
Pre–Post Experimental Design,Journal of Health and Allied Sciences,2021.
• Saraswati, S. N. (2012). Gherund Samhita. Munger, Bihar: Yog Publication
Trust.
• Saraswati, s.s (2013 ) . Asana pranayama mudra bandha. Munger,bihar : yoga
publications trust,
• Saraswati,k.s.( 2013 ) . Yogic management of common diseases. Munger bihar :
yoga publications trust.
• Combating technostress through yoga-
Dr. Yogacharya Ananda Balyogi Bhavani
• https://www.computerworld.com/in/