Computer Ergonomics: Work Pain Free

Donna asks:

I have lower neck and left sided upper back scapular pain that is severe from working on my computer and I don’t know how I can continue in my job without pain.

Dear Donna,
Thank you for your interest in Work Pain Free.

Your discomfort is a common one. The cause is simple to determine and there are several solutions. The work pain free program will empower you to determine which skills will solve your problem.

The solution has two parts, sometimes three.
1) Correct your equipment and workstation ergonomics (how it fits your unique body) and working technique so you are not causing physical stress from simply sitting at your computer.

2) Learn and perform the appropriate 3 second stretches to reduce the inflammation, muscle spasm or nerve irritation that is causing the pain.

3) The condition may be advanced and you may need to see a chiropractor or physical therapist for evaluation and treatment to correct the injured tissues. Then the above two procedures will keep the problem from returning.

The most common cause of the symptoms you describe are the monitor is too low, no document holder, or working with a lap top on the desk which 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 sprains and strains from otherwise innocent activities.

The forward head and upper back posture also results in the discs in the spine being pushed to the rear and bulging out a little, which eventually will irritate the spinal cord and nerve roots. In the neck this can cause muscle tension, headache, neck pain, and pain traveling into the arm and hand. In the upper back this can cause a well localized deep ache or a sharp pain between the shoulder blades, mid scapular tension or cramping.

SOLUTION: Alter your equipment so without thinking about it you sit relaxed, with your head above your shoulders and you are not slumped forward

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 and install a standard keyboard. All laptops have a USB Port that an add on keyboard and mouse will easily connect to. A hard cord model is $20 and a cordless model is $35 at most electronic stores.

D] Place laptop keyboard in appropriate ergonomic position. Install a standard monitor.

E] Monitor is off center resulting in prolonged and repetitive neck and trunk rotation.

Twisting of the spine in the neck and upper back causes excessive muscle work to maintain a rotated posture, with resultant fatigue and tension.

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. C] When the monitor is at the corner of an L-shaped desk, install a corner extension to hold the keyboard. D] Rearrange workstation for the task at hand, to minimize twisting to reach for items. E] Improve the mechanics of the chair, its wheels, or install a hard surface to facilitate operator turning entire chair to avoid trunk twisting.

Try out Work Pain Free for pictures, audio and complete solutions.