How to adjust your workstation so your computer doesn't cause you pain

In today’s high-tech world, many of us have jobs that involve sitting at desks and staring at computer screens all day, or other repetitive tasks. Did you know that this type of activity increases your risk of muscle and bone disorders including back pain, neck pain, shoulder problems, and carpal tunnel syndrome?

Chiropractors are experts in the areas of musculoskeletal problems and the mind/body connection. They know that when your body is injured or forced to maintain a high-stress posture, it affects your physical and mental health resulting in decreases happiness and productivity at work and in the rest of your life.

Your chiropractor can work with you to ensure your workspace layout isn’t increasing your risk of injury. Here are some things to look for:

- Choose an adjustable chair with adequate back support

- Position your chair so that your thighs are angled horizontally and your feet rest flat on the floor

- Sit one arm’s length from your monitor screen

- Adjust your terminal so that the top of the screen is at a 90 degree angle to eye level

- Prevent eyestrain by minimizing screen glare. Adjust the brightness and contrast and consider using an antiglare filter

- Release the tension in your shoulders and allow your arms to relax comfortably. I f your chair is positioned correctly, this posture will occur naturally.

- Arm rests can help support the elbows and take the stress of your shoulder and neck muscles

- Allow your forearms to hover horizontally over the rim of your desk – not at an upward angle if possible · “Float” your hands slightly above the keyboard while typing rather than resting your wrists on a desk or wrist pad. Use a wrist pad for rest periods between typing, not for support while typing.

- Consider a roll ball mouse to reduce forearm movement and strain. Never place the mouse on a level different than that of the keyboard.

As prevention specialists, chiropractors are experts in injury-reducing techniques. However even a small stressor can over time have a significant impact on one’s health. So be proactive, improve your workstation now before repetitive stress results in injury. These are general guidelines to help you. Visit your chiropractor for more specific advice suited to your particular workstation or for help in dealing with the effects of workplace stress on your health.