In today's world, you'll have to search far and wide to find someone who doesn't use a computer on a daily basis — and you'll have to search even further to find someone who hasn't experienced pain when using one. Nearly all jobs in the United States utilize a computer for basic functions. Some jobs involve spending most of the day in front of the computer with stretches of three to four hours at a time. At home, you might spend several hours a day surfing the Web, e-mailing friends or catching up on the news, especially on a day off.
All this computer use adds up, however, and if you're not careful, you may find out that sitting in front of a computer can be quite uncomfortable.
Overuse and repetitive strain injuries, combined with poor posture, account for a significant portion of the sore necks, backs and arms felt during the workday. Uncomfortable seating, more than any other factor, is responsible for a number of different problems such as tennis elbow and disc injuries in the spine and sore shoulders.
Between the vast number of ergonomic chairs and computer desktop setups available to the general public through major office stores, the potential to make your work station fit your needs is nearly limitless. If you're sore after using the computer and think your work station needs some changing, here are five easy changes that will make your computer time much more comfortable.
Adjust your computer screen. The easiest correction to make, sometimes makes the biggest difference. A monitor that is too high or too low will cause neck and arm strains. Optimally, the computer monitor should be exactly at eye level and centered in front of you. This ensures that your head stays in a neutral position when working and you minimize strain in the shoulders.
Bring the mouse closer to your body. Over-reaching to operate a mouse stretches out sensitive muscles and nerves in your neck and arms. Bringing the mouse closer to you allows you to use your wrist and reduce stress further up the line.
Get a stool. It is especially important to be able to shift positions if you're sitting for a long period of time. Using a stool will allow you to elevate your legs and change the position of your lower back. It is this change that prevents the sensitive structures in your back from being over taxed. As a general rule, anyone sitting for longer than an hour should have a stool available to alleviate any discomfort.
Elbow support is critical. For people that do a lot of typing, having good elbow support is a key ingredient to avoiding neck and arm pain. If your desk is deep enough, push the keyboard towards the back to allow your elbows to rest on the desk as you type. If you are working at a shallow desk, or if the keyboard is on a tray underneath the desk, make sure you have something on your lap to support your elbows and shoulders.
Add a lumbar roll. Rolling up a small towel and placing it at your waistline of your lower back helps to prevent pain associated with long periods of sitting. This roll will brace your back into proper posture and does not require any muscular effort to maintain. It is one thing to teach a patient proper posture, but it is unfair to ask anyone to hold good posture for a long length of time. The lumbar roll reduces muscular strain and allows you to work longer without low back discomfort.
These little tips become increasingly important the more you're in front of a computer. Post this article on your desk and check it from time to time — you'll be surprised at how a few small changes makes computer work much easier.
Joe DiVincenzo is a physical therapist and clinical specialist in manual therapy. He works in the outpatient division of Beverly Hospital and writes "On the Mend" weekly. Questions may be submitted to Joe by e-mail: joedivincenzo@comcast.net.
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