Within the last 15 years, computer ergonomics has been one of the hottest topics and biggest markets for computer accessories. In 2007, more than half of employees who used a computer at least 15 hours a week in the first year of their job complained of a musculoskeletal injury, according to a recent OSHA report, costing companies over $20 billion (nationally) in ergonomic devices.
These numbers create quite a stir with employers - and they should. Last year, employers lost $61 billion in sick time and productivity related to these injuries. But seriously, how bad can sitting at a computer be? After all, you're just "sitting down," right?
The most common injury is carpal tunnel syndrome. The median nerve passes through the carpal tunnel at the wrist with several other anatomical structures. On top of the tunnel is a large mass of powerful tendons known as the wrist flexors. When the wrist is placed in a mechanically-poor position, the flexor tendons will contract and compress the carpal tunnel and nerve, causing pain in the hand, and in severe cases, loss of hand function.
Headaches are the most substantial drain of our economy's productivity. In the United States, headaches are the top reason employees call out of work. While some of these headaches happen without a clear cause, most are linked to poor posture at the computer.
The bones of the upper neck house a special set of nerves responsible for sensation in the head and face. Studies have shown that the longer a person uses a computer during the day, the closer their nose gets to the screen. When this occurs, the upper cervical spine pinches down on these nerves and gives you the sensation of a headache. Most of these headaches pass as soon as you get up from your computer, but people blame their headaches on eye-strain and stress more than they should.
Injury to the thoracic spine accounts for only a small percentage of all reported cases. The thoracic spine, however, largely contributes to the breakdown of other areas. Many physical therapists, including myself, strongly associate the mid-back to the root of most computer posture dysfunctions. If seated in a slumped or rounded position, the thoracic spine will stiffen. This exposes your low back and neck to the possibility of repetitive strain injuries.
Lumbar disc bulges are also common in people who sit for long periods of time without good posture. The lumbar disc is encircled by a group of special rings called the annulus fibrosis. When bent forward for hours every day struggling to see or type at a computer, these rings stretch out. When they lose their integrity and stretch out, they become incapable of protecting the disc from bulging backwards and pressing on a nerve, most commonly know as sciatica.
At first glance, it appears that so much can go wrong - who knew sitting could be so complicated? The good news is that combined with a good computer setup, two simple exercises is all you truly need to keep yourself upright.
The position of your shoulder blades sets the stage for the rest of spine and body. To keep them in the right place, use this little trick: Every few minutes, lift your shoulders up a centimeter. Next, from this position move them backwards a centimeter, and then move them down one centimeter - almost like you're forming a box but you're not closing it.
The next exercise is a simple pelvic tilt. Sitting in your chair, arch your back and sit up straight for three seconds. Repeat this five times. This takes pressure off of your lumbar discs and helps the thoracic spine keep you upright.
For pain that lingers or won't resolve, make an appointment to have your back and neck looked at by a therapist. You may need skilled mobilization or manipulation of the spine to break the passive resistance and give you the ability to sit up straight again. He or she will also provide you with exercises tailored specifically to help you get back in good posture. Give the exercises a try - you might be surprised how well they work. In fact, I was doing them the entire time I wrote this column.
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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 On the Mend, c/o Salem News, 32 Dunham Road, Beverly, MA 01915 or e-mail features@eagletribune.com.
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