Computer Ergonomics: Work Pain Free

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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.

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