Computer Ergonomics: Work Pain Free

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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.

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