Does this sound like you? After a day at work, you have terrible neck pain and shoulder pain? Do your eyes hurt? Do you have a headache? If so, then this article should be helpful for you: it's full of tips for how to avoid neck pain at the office. It will focus on making sure you are using the best computer screen for your needs, as well as positioning the screen to avoid twisted postures while working. In addition, eyestrain and headaches can be caused by uncorrected vision, poor image quality, screen glare, and by screen viewing distance. Checking all these details can help you prevent neck pain. Tip #1: Check Your Vision Make sure your vision is properly corrected before you make changes to your computer screen set up. Natural changes in vision occur in the early 40s. Periodic eye examinations by a qualified professional are valuable. Tip #2: How's the Image Quality on Your Screen? Make sure the screen image is: If not, try adjusting the screen brightness, contrast, refresh rate, and resolution to give you the best quality image.
The screen image must be a comfortable viewing size. Most software programs allow you to magnify your screen content to a comfortable size. If screen content is too small (or large), then select a different font size or use the zoom function. Tip #3: Avoid Screen Glare The screen should be free from any bright reflections (specular glare), and the screen image should not appear to be 'washed out' (veiling glare). To avoid glare, you might need to reposition the screen, dim the overhead lights, or use an antiglare filter to cover the screen. Sometimes a hood can be placed around the screen or the screen can be slightly tilted up or down to eliminate the glare. Using a privacy filter on your screen can help because you will only be able to read your screen when you are properly aligned with it. Tip #4: Watch How Far Away Your Screen Is The screen should be at a comfortable horizontal distance for viewing. If you can't position this at a comfortable viewing distance, it is better for the eyes to have the screen too far away and zoom into the content rather than sit too close to the screen.
The most comfortable viewing distance is usually is at least an arm's length away from your body. Tip #5: Make the Screen High Enough The ideal vertical position for the screen depends on the size of the screen and the size of the casing around the screen. Your eyes should be in line with an imaginary point on the screen about 2" below the top of the visible screen image when you are seated comfortably. Several research studies have confirmed the best position for most users is to have the center of the screen about 17-18° below horizontal for optimal viewing. Tip #6: Don't Make Yourself Twist to Look at the Screen Neck pain can be caused by working in a twisted posture. To eliminate neck twisting, place the computer monitor directly in front and facing you; not at an angle to left or right side. A screen that is too high or low can also cause neck and shoulder strain. You will tilt your head backwards to look up if the screen is too high and crane your neck forwards if too low.
Tip #7: Adjust Screen Position for Your Corrective Eyewear If you wear bifocals or progressive lens, you may have to make minor adjustments to the screen position. However, if you sit back in your chair in a relaxed, reclined posture and follow the above guidelines, you should be able to see the screen without an awkward neck posture. Tip #8: Get a Document Holder If you also work with paper documents, you should use a document holder that positions the paper so it can be comfortably seen. This might involve using either an in-line document holder that fits between the keyboard and screen; a document holder mounted at the side of the screen; or a freestanding document holder positioned next to the screen and slightly angle closer to you. Concluding Thoughts on Avoiding Neck Pain at the Office Why not try a few of these ergonomic tips at your office or workplace computer setting? You might be surprised to find that by making a few adjustments, working at a computer can be more comfortable and increase your efficiency, too!
The overall bonus, though, is that these tips may help you avoid neck pain.I spend most of my day at my desk. Can you describe the correct ergonomics to help reduce my neck pain? I’m glad you asked, because I’ve spent all of this day writing my columns, and my neck hurts. I’m not very good at following the advice I’m about to give you. For readers not familiar with the term, “ergonomics” is the science of using our bodies (primarily bones and muscles) for a particular task in the safest and most efficient way. It teaches us about how best to arrange our homes and workplaces. If, like me, you spend much of the day at your desk, good ergonomics means setting up your chair, desk and computer in a way that encourages healthy neck and back positioning. When working at your computer or desk, keep your head balanced directly over your spine as much as possible. Set your chair height so both your feet can rest on the ground. Sit with your buttocks far back in your chair, using a small pillow to support your lower back if needed.
Here is a detailed illustration of an “ergonomically friendly” workspace: No matter how perfect your office-chair posture, it’s important to get up and move around every half-hour. Prolonged sitting has been linked to worsening of neck pain. Stretching can help, too. Shrug your shoulders up and down, or lean your head to each side while pulling the opposite shoulder down. I’ve done that today between writing each column. It loosens up the body and clears the mind. If you spend a lot of time on the phone, avoid leaning your head to one side. This is also important when you use a cellphone even if you aren’t sitting at your desk while you speak. A headset, earbuds or speakerphone are good options to help keep your head in a stress-free position for hands-free talking. Sit up straight when reading. Hold the document or book up so you don’t need to bend over. Use your armrests to help support it. Or use a document holder that props the material upright if you are reading or typing from a written document at your desk.