It’s a brand new year and now’s the time to finally do something about those aches and pains you’ve been having at the computer. Maybe it’s just a bit of discomfort or the feeling that things are not set up right, or it’s actual pain that is just not getting better and in fact may be getting worse. Maybe it’s at work on the computer, or at home on your laptop, or when you read on your tablet, or when you text a lot on your phone. Regardless of which medium, there are many ways you can reduce or stop discomfort with a few little tweaks:
Check your neck position – Do you spend a lot of time looking down? Adjust your monitor height so the height of the monitor is level with your eyes. Get an external keyboard for your laptop so you can raise the laptop monitor to be level with your eyes. Prop up your tablet on a stand or put a pillow under it so you don’t have to look down as much. Use voice dictation for texting.
Check your elbow/forearm position – Do you lean on your desk or armrests a lot? The contact stress can cause problems with blood and nerve supply so it’s best to limit leaning. Laptops promote a lot of leaning on your forearms – also a good reason for getting an external keyboard and lowering it so your forearms are parallel to the ground with your elbows at 90 degrees of flexion.
Check your wrist position – There are three things to watch for:
- Your wrists should be straight – no bending up or down;
- Your wrists should be straight – no bending side to side when typing, try to float your hands over the keyboard;
- Your wrists should not touch any surfaces – no resting on the desk or wrist rest when typing.
Be sure to check your wrist position when holding your tablet too – it’s very easy to adopt an awkward wrist posture.
Check your back position – Raise or lower your chair so that when your feet are flat on the floor, your knees and hips are at 90 degrees of flexion. If your chair has lumbar support, position it in the curve of your lower spine (usually just above your belt). If your chair does not have lumbar support, get a small pillow or towel and place it in the correct position.
Check your sitting and/or standing position – Do you stay in one place longer than 5-10 minutes without adjusting your position? Try moving around in your chair frequently – no position is necessarily “bad” unless you hold it long periods of time. If you’re standing in one place, shift your weight from foot to foot often and alternate propping up each foot on a rest 6-8” of the floor for a different position.
Check your rest breaks – Do you ever sit any longer than an hour at your desk without getting up? It’s important to take a little walk-around every hour and stand in place at your desk every 20 minutes. This promotes good blood supply and undoes the damage you do your body by staying in one position.
Check your activity level – How many hours do you spend on a screen each day? If you spend all day at work on your computer, it’s best to limit your personal screen time at night. Your body does not like staying in the same position and using the same muscles for long – the result is discomfort, then aches and pains, and finally injury.
Do you stretch? – Stretches throughout the day loosen up tight muscles and promote that good blood supply. Here’s a good three-minute routine for your upper body: hang your head and rotate it side to side slowly. Then, where you feel the most tightness on each side, hold in place for 30 seconds. Grasp your hands behind your low back with your arms straight and lift up slightly – hold for 30 seconds. Twist in your chair and grab your back rest – hold for 30 seconds each side.
There, now you’re ready for a great start to the new year. Enjoy your new-found freedom!