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.Everyone knows that sitting for hours in the office is bad for the back, but we rarely do anything about it. Backcare Awareness Week, which runs from 6 to 12 October, is a good time to change your usual office chair for one that offers better ergonomic support. But there are a lot to choose from, so to help you out, here’s our pick. 1. Humanscale Freedom Office Chair, £999, John Lewis With a backrest that automatically adapts to your body shape and headrest that moves according to how far you recline, the Humanscale Freedom Office Chair offers the latest in ergonomic technology. Plus, the snug cushions mould to the shape of your body. At nearly a thousand pounds, it’s a lot to cough up for a chair, but worthwhile if you want one of the best on the market. 2. Herman Miller Aeron Office Chair, £925, John Lewis If you are a design buff, this is the one for you. The Museum of Modern Art in New York has an Aeron in its permanent collection, so its design credentials are well established.
But this chair is not just pretty to look at – its cushions are made from Pellicle, a high tech material which avoids heat build-ups, helping prevent muscular discomfort. 3. Comfort Operator Chair, £49, Office Furniture Online It’s not a thing of beauty, but the Comfort Operator Chair is good value for its specification. The three levers allow you to vary the height of the chair and tilt the back rest and seat. Also, the curved foam provides good ergonomic support. This is the reliable Volkswagen – rather than the flashy Ferrari – of the office chair world. Available with or without arms. 4. HÅG Capisco Saddle Chair, £291, Wellworking If you find yourself fidgeting in your usual seat, try the Saddle Chair. The unique design, modelled on a horse rider’s saddle, allows you to sit equally comfortably whether facing forward or turned to the side. Free movement does not have to cost the planet though – this product is made from recycled car bumpers. 5. Classic Balance Ball Chair, £80, amazon
You are sure to be greeted with a few raised eyebrows when you bring this into the office, but bemusement could soon turn into envy. Not only is the Classic Balance Ball Chair comfortable, but the act of balancing on it also gives you a powerful core-strengthening workout. 6. Herman Miller Sayl Office Chair, £383, Wellworking Effective spine and neck support needn’t result in a sweaty back. Inspired by the design principles of suspension bridges and modelled on a ship’s sail, the webbed chair back allows good air circulation, keeping you cool. Comes in four colours. 7. Markus Swivel Chair, £130, Ikea This is one of the cheapest executive style office chairs on the market. Offering easy height adjustment and a lockable tilt function – plus a headrest for good neck support – you get all the basics for a reasonable price. Also, this product comes with a 10 year guarantee, so it won’t risk your hard earned cash. 8. Back App Ergonomic Stool, £556, Back2