Working with a computer regularly can expose you to several back and neck health risks given the fact that it requires you to spend many hours sitting in the same position and doing the same movements.

Even if you don’t believe it, computer work is very demanding.  If you think about it carefully, it is very common to slouch or lean after a short time in front of a computer, and these actions force our bodies into uncomfortable positions that put a lot of stress on our neck and spine.

Computer ergonomics can help you prevent immediate back and neck pain as well as chronic conditions related to neck and spine misalignment.  Knowing how to adjust you body while working at a computer can bring you numerous benefits, including getting rid of regular headaches, reducing back pain, eliminating shoulder pain, and improving productivity and concentration.

Here are 7 tips to make computer work serve you for a change:

1.    Move regularly
When you sit or stand in the same position for a long time you are forcing your body.  This is why one of the best things you can do in regards to computer ergonomics is to move and change positions frequently.  Move your legs; stop typing and shake your arms a little; move your shoulders up and down and back and forth; take your eyes off the screen and focus on distant objects; and take regular breaks to walk and stretch a little.

2.    Adjust the monitor
The monitor should be located so that when you look at it, your neck is in a neutral position, not bent down or up.  Your back must be reclined a little, never leaning forward to see what you’re working on.  Try to get a monitor with a movable slide, so that you can lower or raise it to find the best position.

3.    Adjust the keyboard
The keyboard should not be on your lap or on the desk.  It should be positioned below the desk on a special tray to make sure your wrists and forearms maintain a neutral position.  The keyboard must also be tilted away from you in order to prevent carpal tunnel syndrome.

4.    Find the right mouse
Start by placing your elbows close to your body and hands on the desk with the forearms extended naturally.  Move your hands over the space without separating your elbows from your body; this is your neutral reach zone, and it is the space in which the mouse should be used.  You should avoid reaching out of this area with it.  The mouse must be next to the keyboard on the tray, and there should be room to change sides in case you start feeling numbness or pain.  There are symmetrical mouses that you can use with both hands.

5.    Find a clear place for your workstation
Each task you perform requires different lighting and the amount of light each individual requires is a very personal matter; however, as a general rule, your workstation should be moderately bright.  You should make sure there is no glare on the monitor and that there is not too much light

6.    Locate everything within easy reach
You shouldn’t reach out to grab things on your desk because this action forces your body into extreme postures that can cause an injury.  Everything should be organized so as to be reached easily while you are sitting in front of your computer.

7.    Get an ergonomic office chair or proper back support
Purchase the best chair and back support you can afford.  Select one that suits your body, your workspace, and the activities you do, and then adjust it appropriately so that you sit at a slightly reclined angle.

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When we think of injuries in the office workplace, we most often think of back and wrist injuries.  The fact is there are a multitude of office injuries that can result from improper back supports and lack of an ergonomic seat to give us the support we need. Chronic wrist and back pain are the most common, but an improper work station can also cause knee, leg, eye and even ankle strain.

General muscle aches and strains include tired legs, aching backs, stiff knees, shoulders and neck muscles.  When you get home at the end of the day and feel tired all over, this can be the result of a poor workplace set-up.

Wrist pain such as carpal tunnel results from repetitive motions such as typing without having proper support for the wrist.  The nerve that travels down the arm and through the wrist becomes compressed, resulting in pain and sometimes a tingling and numbness in the fingers.  Carpal tunnel can be improved by the use of a wrist brace, although sometimes surgery becomes necessary.

Eye strain is another common complaint among office workers.  Poor lighting is often the cause and can even lead to stiff and aching neck and shoulder muscles from hunching over to see things clearly.  This in turn can cause headaches and blurred vision as well as irritated watery eyes.  Occasionally accidents may occur when people have to move from a brightly lit area into a darker one.  For safety’s sake, lighting should be consistent throughout the workplace.

Lower back and leg pains can result from poor or lacking lumbar support and improper back support.  When we sit at a desk, our feet should always rest flat on the floor and our thighs should be parallel to the floor.  This alleviates stress and strain on the lower back.  Armrest should also be in the right position so that we don’t slouch or bend to rest our arms.

Another less commonly known injury in the office setting is a static posture injury.  This most often involves hip and knee strain.  It results from moving too quickly into an active position after sitting or standing in the same position for long periods.  The sudden movement causes strain to the muscles and can wear down ligaments causing serious pain.

All of these office workplace injuries can be avoided by the use of an ergonomically designed seat which provides proper back and lumbar support as well as a design that allows fluid movement between positions.

Having your office station set up with the proper lighting, seat and placement of equipment will help to ensure your comfort at work and at home at the end of the day!

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Sadly, many people each day find themselves in a position of constant sitting or slouching while in their office chairs, at home on the computer, etc.  Constant sitting like this can wreak havoc on your back and be the genesis of health problems in the future.  These include a cramped neck, cramped or sore back, and overall discomfort throughout the body.  The body was never engineered for long term sitting in this way, and without the proper seat support, you could be damaging your back and possibly your spinal cord.

One of the best solutions for long term sitting is purchasing an ergonomic chair.  Ergonomic chairs are not that expensive and will put your body into a more natural and comfortable position.  Ergonomic chairs not only have the ability to align your spine, but also work to align internal organs as well.  Many people do not value the importance of maintaining an overall balance in the body. Having your internal system out of alignment can compromise your overall health, lead to depression, and affect proper bodily functioning.

Most chairs do not take the natural curvature of the lower back into proper consideration, and some can even be damaging.  Without proper lumbar support, the natural curve of your back is flattened over time, leading to poor posture and constant slouching.  Having proper lumbar support allows you to sit at a workstation for significantly longer periods of time, feeling less discomfort.  Most chairs today are not even designed with the correct adjustments to make the chair in any way optimal for your health.  A one size fits all standard does not apply in this case, and can lead to injury or chronic back problems.

Another thing to look at when purchasing an ergonomic chair is the chair’s armrests.  Where are the armrests located and does this fit my body type?  Armrests reduce arm strain and allow the shoulders to relax, which is vital for the repetitive nature of typing and deskwork.  The armrests should be positioned so that the elbows are in a comfortable and relaxed position.  Chairs that lack armrests are some of the leading contributors to problems such as wrist strain and carpel tunnel syndrome.

If you have not looked in to getting an ergonomic chair yet, you should look into it.  Ergonomic chairs can save you countless dollars in the long run, in terms of costs related to health and back problems.  They can also align your spine, balance your internal organs, and optimize your work potential.  If you are planning on working safe, while working smart, than you should start considering purchasing an ergonomic chair for yourself.  Being more comfortable enables you to be more efficient, therefore being more effective and healthier at the same time.

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