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.An often overlooked cause of neck and back pain is ergonomics. Ergonomics is simply designing and arranging your workplace and habits so you can perform your job easily and safely. Whether you are currently experiencing neck or back pain or not, you should ask yourself these questions to ensure you have an ergonomically correct work environment to prevent and/or resolve neck and back pain. To ensure the rest of these ergonomic tips are effective we must first focus on posture. While sitting in your office chair you should do the following: Proper posture is the key to avoiding neck and back pain while working in an office setting. You should be able to sit comfortably for reasonable amounts of time without any pain or discomfort. Absolutely avoid holding your phone using your shoulder throughout the day. This puts constant strain on your neck and should be avoided at all cost. You should hold the phone to your ear with your hands or use a hands free device such as a headset to ensure you avoid this problem.
Additionally, your phone should be within a comfortable arm’s reach. You should not need to strain to pick up or hang up your phone. Even if you have a great ergonomic chair it won’t do you much good if it isn’t adjusted properly. Here are a few things to keep in mind when setting up your office chair: Ideally, your keyboard should be positioned so it allows your elbows to hang naturally at your side with a 90 degree angle to your work space. Resist the urge to use the ‘kickstands’ that many keyboards offer, as your keyboard should have negative tilt to follow the natural downward angle of your hands/wrists. You should be able to sit naturally and comfortably while using the keyboard, without straining or reaching. A simple way to determine the distance you should be from your monitor is to sit naturally in your chair and reach your arm out. Your middle finger should almost touch your monitor. Ensuring proper distance from your monitor helps you avoid ‘turtling’ or curling your neck and straining to see the screen.
The height of your screen should be so your eye level is even with the top of your monitor to reduce the amount of movement needed to see all parts of the monitor. Regardless of how properly aligned your chair is or how good your posture is you should avoid sitting or standing in the same position for prolonged periods of time. Static posture is not good for your neck or back and is a common cause of issues related to the neck and back. Take relatively frequent breaks to stand, stretch or walk around and try to adjust your position frequently. Continued movement throughout the day helps keep muscles, joints and ligaments loose and helps to prevent injury. If possible, take a 15-20 minute walk during the day to promote healthy blood flow throughout your body as well. These simple questions can help ensure you are working in an ergonomically correct workplace. Remember, even if you don’t have neck or back pain, it is important to make sure you are working in a safe environment to prevent neck or back pain in the future.