Computer Ergonomics: Work Pain Free

Headaches from computer work are upsetting my life! For the last few years I have been getting a headache at the base of my skull after 2-3 hours working on the computer. It used to be a few times per week and would soon pass after I stopped working. It has been coming more often and now it comes every time I work on the computer, and is so strong I have to take medication or I can not keep working. The thing that is scaring me is that in the last few weeks I have felt it when reading at home. Can I solve this problem or do I have to find a new job? I hope you can help me,

Alisha in Chicago

Dear Alisha,

Do not worry. The headaches you are describing are “Muscle Contraction Headaches” and are easy to eliminate.

Let’s first understand what they are. There are several muscles from your neck and upper back that attach at the upper end to the base of your skull, exactly where you are having your headaches when working on the computer. The most commonly affected muscles are the Trapezious, the Levator Scalula, and the Cervical Erector Spinae.

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This is the third in a series of posts regarding [tag]computer headaches[/tag], causes and solutions.

3. Monitor is off center or to the side, resulting in prolonged and repetitive neck and trunk rotation. It requires constant contraction of neck muscles to hold your head looking at the monitor to the side. This off center position causes this problem even if it is only slightly off center.

RISKS

Twisting of the spine in the neck causes excessive compression of the facet joints on one side, and stretching and tearing of muscles and ligaments on the other side. This risks facet joint injury, spinal instability, and a tendency to spinal degeneration, an arthritic condition too often found in office based workers. There is also excessive pinching of the outer layers of the lumber discs, contributing to the risk of ruptured or herniated discs. Finally, there is significant muscle work to maintain a rotated posture, with resultant fatigue, tension and headaches.

SOLUTION

A] Move monitor by rearranging desktop so operator, keyboard, and monitor are lined up.
B] Leave the monitor where it is and install a keyboard tray so the operator can face the monitor. These hold the keyboard and mouse and attach under the desk and pull out, raise or lower, rotate sideways, and tilt so you can easily work in your most relaxed posture.
C] When the monitor is at the corner of an L-shaped desk, install a corner extension to hold the keyboard.

==>> This is a part of a 6 part series of short articles on the causes and solutions to headaches related to working on computers. View them all under computer headaches.

This is the second in a series of posts about [tag]computer headaches[/tag], causes and solutions.

2. Monitor too high results in the head being extended back from the neutral posture.

RISKS
This posture causes prolonged contraction of neck muscles. Prolonged contraction or repetitive contraction without sufficient rest between exertions results in shortened, hyper tonic [in a state of mild constant contraction, even when at rest] muscles, neck and upper back ache, pinched nerves in the neck, pain traveling into the arm, headache, fatigue, the head feeling heavy, and a tendency to injury from an otherwise innocent activity.

SOLUTION

A] Lower monitor by removing appropriate amount of whatever is underneath monitor. This is often the CPU, which is then placed on the floor or a stand without crowding the operator’s legs.
B] If the monitor is too high and on a tabletop so it cannot be lowered, raise the seat height of the operator.
(Keep in mind that this will then result in other ergonomic changes such as a foot stool to keep your feet flat on the floor, and a keyboard adjustment so your arms stay relaxed at your side, there is an open angle at the elbow, and your wrists are straight.)
C] Tilting the monitor down will have the same effect on your head position as lowering the monitor

==>> This is a part of a 6 part series of short articles on the causes and solutions to headaches related to working on computers. View them all under computer headaches.

For a complete online audio/visual training of how to customize your entire workstation to eliminate pain, check out the workpainfree program. The Neck and Shoulder section will show you the exercises that you can do to reduce the tension in your neck. It shows how to self diagnose exactly where your tension is, and how to give yourself therapy in the form of a 5 second stretch to instantly reduce the neck tension and headaches from computer usage.

This is the first in a series of posts regarding computer headaches, causes and solutions. One of the most common causes is the monitor being too low. Anything that causes you to look down, even very subtly, will cause the muscles in the upper back and neck to constantly contract

Monitor too low, no document holder so you must look down at papers lying on the desktop, or working with a lap top on the desk results in prolonged or repetitive forward head posture, rounded shoulders, and upper back bent forward while working.

RISKS

This posture causes a stretching of neck and upper back ligaments, and a tension in associated muscles. This then results in muscle contracture and weakness, joint irritation, headache, fatigue, neck and upper back pain.

In addition, the chronic tension results in significant muscle weakness making the worker prone to neck sprains and strains from otherwise innocent activities.

SOLUTION

A] Raise monitor so top of standard size screen or top third of large monitor is 1 – 2 inches below operator’s eyes. This is done with an adjustable monitor arm, a monitor riser (which has desk top storage), or placing the monitor on items such as reams of paper.
B] Install a document holder. Ideally, the document will be close to and at the same level as the monitor. This can be placed on the desk top or attached to the monitor and can swing to be placed right or left. OPTION: The document holder is a slant board between the keyboard and monitor. This is especially good for 3 – ring binders and books.
The document holder should be periodically moved between the right and left to reduce neck stress from prolonged turning in one direction.
C] Raise laptop so screen is appropriately placed as described above, and install a standard keyboard.
D] Place laptop keyboard in appropriate ergonomic position. Install a standard monitor at the proper height as described above.
E] Tilting the monitor up will have the same effect as raising the monitor.

==>> This is a part of a 6 part series of short articles on the causes and solutions to headaches related to working on computers. View them all under computer headaches.

For a complete online audio/visual training of how to customize your entire workstation to eliminate pain, check out the workpainfree program. The Neck and Shoulder section will show you the exercises that you can do to reduce the tension in your neck. It shows how to self diagnose exactly where your tension is, and how to give yourself therapy in the form of a 5 second stretch to instantly reduce the neck tension and headaches from computer usage.