Key takeaways
- Repetitive work and long hours in awkward postures are a major cause of neck, back and wrist pain.
- Put your monitor at eye level, support your lower back, and keep your elbows and knees near 90 degrees.
- Take a short movement break every hour.
- Most fixes are cheap and take less than an hour.
Repetitive strain from computer work is one of the most common causes of neck, shoulder, back and wrist pain. We'll treat the injured area, but lasting relief often depends on changing your workstation too. Most of these fixes are cheap and quick, and they may be one of the best investments you make in your health.
Your screen
- Top of the monitor at eye level, directly in front of you. Use a monitor stand or a stack of books. Sit close enough that you don't lean forward to read.
- Cut the glare - close the blinds and use a desk lamp pointed at your work, not at the screen.
- Keep multiple monitors close together, with the one you use most directly in front of you.
- Don't look down at papers - use a document holder or incline board to bring them up to eye level.
Your chair
- Feet flat on the floor - adjust the chair height, or use a footrest. Knees level with or slightly lower than your hips.
- Support your lower back - the backrest should fit the curve of your lower back. A lumbar cushion or small pillow often does the trick. If you have a disc problem, a seat that tilts slightly forward may help.
- Sit back in the chair - rest against the backrest instead of perching forward or twisting. A trick: tuck a rolled-up sock between your back and the chair just above your waist. If it drops, you've leaned forward.
- Set the armrests so your forearms rest on them with your shoulders relaxed and elbows at about 90 degrees.
Your keyboard and mouse
- Desk or keyboard height - with your elbows at 90 degrees, your hands should rest on the keyboard without bending your wrists up or down.
- Keep your wrists neutral - keep the keyboard flat and type with a light touch.
- Don't chase your mouse - keep it close, so you aren't pulled away from the backrest.
Your habits
- Move every hour - take a 5 to 10 minute break to walk, stretch your wrists, neck and back, and rest your eyes by looking at something at least 20 feet away.
- Use a headset for long calls instead of cradling the phone.
If pain persists even after you've fixed your setup, it's time for a thorough exam to find out what's going on.
This article is for general education, not medical advice. Everyone's spine is different. If you have symptoms, talk with a qualified provider about your situation.