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.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

Comments

• Anonymous
  January 10, 2006
  I love this article -- and I will be linking to it!
  
  I'm a Microsoft consultant as well as a trained pianist -- and I've NEVER met an old piano player with "carpal tunnel" becuase we're taught how to sit properly at the keyboard.
  
  Our standard desk height was determined for "writting" not placing a keyboard upon. And for many people "splt" keyboards actually do more damage because they use it to compinsate for the fact that they're not sitting properly!

• Anonymous
  January 17, 2006
  Thank you for info.

• Anonymous
  January 18, 2006
  Excellent presentation! Having conducted ergonomic reviews in our offices for a number of years, I cannot emphasize how important it is to follow these simple instructions. Don't wait until you have pain, rather make adjustments now to prevent future damage.
  
  Corrine
  MS MVP, Windows - Security

• Anonymous
  January 24, 2006
  You say try using a desktop mouse instead of built in notebook mouse (see typo on number 8) Using a built in notebook mouse is acualy better for you because they promot independent finger movements and since they are centered you can alternate hands. desktop mice are generaly very bad.
  
  focusing on alternating fingers and thumbs for pressing down spacebar can help
  
  decreasing mouse use by using hotkeys is the most benaficial chane I have found.

• Anonymous
  January 24, 2006
  The comment has been removed

• Anonymous
  January 25, 2006
  Never thought to switch my mouse to the other side. This may help my aching shoulder or maybe cause me to ache in both shoulders. I'll give it a try.

• Anonymous
  January 25, 2006
  This is great information!
  
  Do you have any information on how to properly setup a workstation if the person stands in front of a computer all day? For example a bank teller who stands all day in front of a computer.
  
  Thanks,
  Mike

• Anonymous
  January 25, 2006
  The comment has been removed

• Anonymous
  April 10, 2006
  I can't agree with the upright position - it just looks too uncomfortable! The following link supports a lean-back approach and emphases on having more space for resting your arms. It's what I've been doing naturally for years - I'm a computer programmer and I never have any problems. Cheers!
  
  http://www.metamorphosis.com/theoryinfo.html

• Anonymous
  June 20, 2006
  can you put all the things that is bad position when you using a computer.

• Anonymous
  July 06, 2006
  Your article is quite right, thanks.

• Anonymous
  November 08, 2006
  Excellent tips.  Maybe Adjusting my monitor and learning how to use with the left hand will help me reduce my headacke and shoulder ache.  It will help me to learn to use my left hand from time to time.

• Anonymous
  November 08, 2006
  I am an ergonomic coach at my work and we follow these same guidelines. It is very rewarding to share these simple techniques with others in my office to help prevent them from discomfort while working.

• Anonymous
  November 08, 2006
  Good advice indeed! But the most important thing is not to get stuck on your computer!! A job has got to be done but after or before you have to sit a long time take a brisk walk outside. Clears your eyes, mind and thoughts.

• Anonymous
  August 31, 2007
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• Anonymous
  April 06, 2008
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• Anonymous
  January 22, 2009
  PingBack from http://www.hilpers.org/278343-neck-and-shoulder-pain