Create a Workstation That Does Not Cause Neck or Back Pain

Is your workspace causing neck or back pain? It may be time to rethink how you design your work area conducive to proper posture and alignment.

Why Does My Neck Hurt Every Day?

If the average human head weighs 12 pounds, it’s no surprise that you may experience daily neck pain. Slumping in your desk chair or spending hours looking down at documents can lead to chronic discomfort.

When you bend your neck to 45 degrees, your head puts almost 50 pounds of force on your neck. That can cause muscle and joint strain and affect your breathing and even your mood.

Creating an Ergonomic Work Station

Most people try to adjust their body to their workstation instead of making their workstation compatible with their body. For example, did you know the average desk is for people who are 5-foot-10? An ergonomic workspace promotes efficiency and comfort in the working environment, and it keeps the body in a neutral position.

There are many ways you can create an ergonomic office that will be gentle on your neck and back. By making some changes to equipment and placement, you should be able to sit comfortably at your desk for several hours without pain.

1. Evaluate the placement of your computer monitor on your desk. Is your monitor too far away, too high, too low or too small? You can adjust the height of your monitor or your chair, so your eyes are level with the top of the screen.
2. Purchase a quality chair with lumbar support that is reclined slightly to 100 to 110 degrees.  A good office chair will support the natural curve of your back. You may substitute a lumbar support pillow or seat cushion as well.
3. Your feet should touch the ground when you are seated. Try to keep a few inches between the back of your chair and your knees (Medical Xpress).
4. Keep your arms and wrists in a neutral position when using your keyboard. If your shoulders feel strained, you can consider purchasing an ergonomic keyboard like a split keyboard, a partially split keyboard or a keyboard that does not have a number pad.
5. Using a touchpad or a standard mouse can strain your wrists and fingers. Instead, find a mouse that works well for you, or consider a trackball or a stylus with a graphics tablet (Wirecutter).

Even with an ergonomic workspace, you still must remember to take frequent breaks. For example, stand up, walk around and do some stretches every 30 minutes. To avoid eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at an object at least 20 feet away.

Find an Orthopedic Surgeon in Your Area

Chronic neck, back, shoulder, knee or hip pain can limit your mobility and lower your quality of life. If you are experiencing work-related pain, it’s time to make an appointment with an orthopedic specialist. Click here to enter your zip code and locate an orthopedist near you.