Using a Computer Doesn't Have to be a Pain

Do you suffer from shoulder, neck or arm pain while working at the computer? The good news is that with some minor adjustments, you can alleviate those aches and pains and enjoy work a lot more.

“Your best position while using a computer is your next position,” said Mark E. Benden, Ph.D., assistant professor at the Texas A&M Health Science Center School of Rural Public Health. “You need to change positions frequently while working as opposed to typing while holding a static position for an extended period of time. Also, seated work at the computer should be mixed in with standing work at the computer whenever workstations can accommodate it.”

According to Dr. Benden, other tips for comfortable computer use include using your arm rests to relax your neck and arms, relieving your dominant hand by moving your mouse to the other side of the keyboard, and placing your keyboard on a flat or slightly downward surface. Do not prop up the feet at the back of the keyboard, as doing so encourages poor wrist posture.

“Having your head tilted slightly downward 20 degrees is the relaxed or neutral position, so a good rule of thumb is for the top of the computer monitor to be slightly below eyebrow level and at least 24 inches from your eyes,” said Dr. Benden, a certified professional ergonomist.

Finally, laptop computers were not designed for all-day use. Connect them to a docking station; add an ergonomic split keyboard and comfortable mouse sized for your hand; and utilize a larger, more adjustable monitor on an arm that provides finger-touch monitor positioning, Dr. Benden said.