Many of us have jobs which require us to sit and work with computers for long periods of the day. This posture can lead to neck, shoulder, and eye strain as well as headaches. Our bodies are not really built for this posture, but there are a few things we can do to minimize strain while at work. Let’s take a look at some helpful tips to avoid neck pain at the office.
The Vision Council found that 59 percent of adults in the U.S. reported having some kind of digital eye strain (strained, dry, or red eyes; blurred vision; headaches; back pain; neck pain; or general fatigue) as a result of using digital devices for hours at a time.
Check Your Vision
Periodic vision check-ups will keep your eyes locked on target with the correct eyewear. If your computer monitor or paperwork is blurry, you may squint or lean in more than you think in the course of a hard day’s work! Many eye doctors can also recommend special computer glasses that reduce glare and increase contrast.
Take a Break!
It may seem obvious, but repeatedly doing the same thing (like staring at a computer screen) is bad for you! Obey the 20-20-20 rule:
- The rule says that for every 20 minutes you spend staring at the computer, you should spend 20 seconds looking at objects 20 feet away – or at least far enough away that your eyes aren’t working to focus.
There are even apps out there specifically designed to remind you to take a break (Awareness, WorkRave, Time Out, and ProtectYourVision). All of them will remind you periodically to move around or at least look out and focus somewhere else. These are great because they get you into a routine and practice makes perfect!
Adjust Your Screen
Not only can we adjust the position of our computer monitors, but we can adjust things like brightness, contrast, and resolution to help lessen the strain on our eyeballs. Your goal is to have a computer screen that is not blurry, not flickering or jittery, and bright enough to be comfortably seen. Also, most computers and phones have a way to magnify your screen if you need something larger to see better.
Don’t sit too close to your screen. It is better to have your computer screen too far away and have to adjust things like resolution or font-size than to constantly be leaning in closer to get a better view.
Make sure your screen us at the right height! Experts suggest keeping the top of your computer screen at eye level or just below. The optimal angle of attack here is about 17 or 18 degrees downward from your eyes to the center of your screen.
Adjust Yourself
Proper posture goes a long way in reducing eye strain, neck, shoulder and back pain. First off, make sure your work area is set up so that your computer screen is positioned directly in front of you (about an arm’s length away). You never want to position a screen to one side so you have to twist or turn in order to see clearly.
Choose a chair that supports your spine and is adjustable for your body. You should not be hunched over, but sitting up straight in your chair. Your feet should be flat on the ground or a footrest, with the chair height adjusted so that your thighs are parallel with the ground and at about the same height as your hips. Your spine should be straight with your arms in a comfortable position so that your wrists are either straight or slightly angled down when typing.
With these tips in practice, you should be able to reduce strain on your body. If you are experiencing back, neck, or shoulder pain or headaches, please give us a call or schedule online – WE CAN HELP!
