Neck or shoulder pain? Try these
10 healthy computing tips
If working on the computer is
becoming a pain in the neck, it
might be time to rearrange your work
area and change some of your
computer habits. Start the new year
off right by following these simple
suggestions for healthy computing.
- Take a 3-minute
break every 30 minutes.
During your break, breathe
deeply from your abdomen. Relax
your arms in your lap, and then
stand up and stretch your neck
and shoulders. You can set a
recurring reminder in your
e-mail or scheduling program to
help you remember to take a
break. Try these workstation
stretches recommended by the
National Institute of Health.
- Customize your chair.
First, adjust your chair height
so your feet are firmly
supported by the floor (or a
foot rest) and your thighs are
parallel to the ground. Next,
adjust the backrest so that it
supports your lower back. The
backrest (not your arms) should
support your torso weight.
- Rearrange your
workspace.
Set your work surface to elbow
height. A desk that's too high
can give you shoulder fatigue.
If you use a fixed-height work
surface, try installing a
keyboard and mouse tray that you
can adjust.
Place any devices you use
frequently, such as your mouse
and keyboard, within easy reach.
- Reposition your
monitor.
Place your monitor at arm's
length and make sure the top of
your screen is eye level when
sitting up straight. (Bifocal
users might need a lower
monitor.) Center your monitor
and keyboard in front of you so
you don't twist your neck while
typing. If you refer to
documents while typing, consider
using a document stand to
position documents near eye
level.
- Alternate your hands.
Throughout the day, try moving
the mouse to alternate sides of
the keyboard. Switching hands
will help balance the load
between your arms. This can be
particularly helpful if your
shoulder or neck hurts on one
side only. You can use a
symmetrical mouse to make
left-and right-hand pointing
more comfortable. Check out the
ergonomic symmetrical mouse
devices designed by
Microsoft.
- Get a headset for
your phone.
Never hold the phone between
your head and shoulder. If you
use the phone frequently, use a
headset to reduce the strain on
your neck.
- Use a forearm rest.
A forearm rest can reduce the
load on your shoulders by
supporting your forearms (not
your wrists or elbows) when
using the computer. Several
ergonomic forearm rest styles
are available online. Choose one
that doesn't lock you into a
single posture. If you're using
the arm rests on your chair arm
but are experiencing discomfort,
try removing the arm rests. They
can sometimes place your arms in
an awkward position or put
pressure on the nerves in your
elbows. Make sure to support
only your arm weight on the
forearm rest, and not your full
upper body weight.
- Dock your notebook.
When using a notebook computer
over long periods of time,
attach it to a docking station
and use an external keyboard and
mouse. If you don't have a
docking station, you can raise
the height of your notebook
screen to eye level and then
plug in a USB keyboard and
mouse. When you're away from
your desk, consider using a
notebook mouse instead of the
mouse built into your notebook.
Check out the
wired and wireless notebook
mouse devices designed by
Microsoft.
- Use a sit/stand
workstation.
Try using an adjustable
sit/stand desk that supports
neutral postures. It lets you
adjust the height of your work
station to accommodate both
sitting and standing positions.
- Seek medical
attention for recurring
discomfort or pain.
These tips aren't intended to
replace medical treatment. If
you have consistent neck or
shoulder pain, consult a
healthcare provider.
For more tips about healthy
computing and workstation
ergonomics, see the Microsoft
Healthy Computing Guide.
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