Improve your computer posture
As mentioned in the previous post, it is really important to have your computer screen at the right height. This ensures that minimal strain is placed on the spine and the surrounding muscles, improving your posture and office ergonomics could significantly reduce your neck pain, back pain and headaches.
- Try to have the screen no greater than 10 degrees above or below eye level.
- Your elbows and wrists should be almost level when your are mousing or typing.
- Try not to go “wandering” with your mouse and keep it as close to your body as practically possible.
Working on a PC not a laptop? It still pays to adjust your monitor height, even if it means sitting the monitor stand up on some old phone books, magazines or text books.
Turn your laptop into a back and neck friendly work station
Working on your laptop for any amount of time greater than 30 minutes can place your spine and the postural muscles supporting it under damaging amount of stress. Posture like you can see in the diagram on the right is a responsible factor in many of the upper back complaints and headaches that our Myotherapists treat.
A simple fix to make your laptop more back friendly around the home or office is to purchase a wireless keyboard and mouse combo. I purchased two of these (one for home and one to stay at work) from Officeworks http://www.officeworks.com.au/retail/products/Technology/Computer-Accessories/Keyboards-and-Mice/Keyboard-and-Mice-Bundles/INLOG44322
Once you have your wireless keyboard and mouse, sit some old books or magazines under your laptop to raise it up to an appropriate height and you are ready to go (remember you don’t want to have to look up or down at the screen by more than 10 degrees).