Prevent pain from computer use

Are you feeling creaky, achy or stiff by the end of the working day? 

Working at a desk is a common cause of neck and back pain, often because you accomodate to your workstation.

To alleviate this stress, rework your desk space to encourage well-aligned posture. There are many ways to improve your efficiency and comfort level of a typical work station.

• Is your monitor positioned so you can see it well, without straining?
  • Raise or lower your monitor or your chair so your eyes are level with the top of the screen. 
  • Move your monitor closer or farther away so that you can easily read the screen.
  • If you are using a laptop, link to a larger monitor.
• Are your keyboard and mouse positioned so that you don't have to over reach?
  • Lower your desk height or raise your chair so that your forearms are parallel to the floor. 
  • Make sure your wrists are not pointing either upward or downward.
• Do you frequently use tools within close range to minimise reaching?
  • Keep your mouse nearby.
  • Use a headset if you talk on the phone frequently.
  • Use a document holder so you don't have to look down frequently.
• When you are seated, are your feet touching the ground?
  • Consider using a stool if you have elevated your chair and your feet no longer reach the ground.
  • Maintain a couple of inches between the back of your knees and the chair.
• If your chair has armrests, do they allow your shoulders to relax?
  • Consider lowering or getting rid of  the armrests so that your shoulders and neck can relax.

These are some suggestions for creating a work enviroment that supports good health and posture.

1. Set a timer and get up every 30 minutes. Take a walking meeting, stand during a conference call, or hand deliver a message that you would normally email.
2. Follow the 20/20/20 rule. Every 20 minutes, give your eyes a 20 second break by moving 20 feet away.
3. If you can, create a standing workstation.