Working at a desktop computer for long periods of time can lead to musculoskeletal problems.
Preventing Back Pain and Carpal Tunnel Syndrome While at Work
Working at a desktop computer for long periods can lead to many musculoskeletal problems. These include upper and lower back pain and Carpal Tunnel Syndrome. These conditions can be debilitating and drastically impact your quality of life. Luckily there are several things you can do to prevent them.
First, let's look at upper and lower back pain. This is often caused by sitting in a chair that doesn't provide adequate support for the lower back. To prevent this, make sure your chair has good lumbar support. You should also adjust the chair so that the seat pan is slightly tilted down towards the front, which will help keep your spine in a neutral position. You can do this by adjusting the seat angle setting on your chair or by using a comfortable seat wedge.
Another cause of upper and lower back pain is hunching over the keyboard and mouse. To prevent this, adjust your chair and desk so that the keyboard and mouse are at elbow level, and so that your shoulders are relaxed. Additionally, take frequent breaks to stretch your upper body and shoulders.
Carpal Tunnel Syndrome is another common problem for computer users. Carpal tunnel is caused by repetitive motions of the hands and wrists, such as typing and mouse clicks. To prevent carpal tunnel, take frequent breaks to stretch your hands and wrists. You can also invest in an ergonomic keyboard and mouse, which are designed to reduce the strain on your hands and wrists.
Make sure your computer monitor is at eye level, and at a distance where you can easily read the text. This will help prevent strain on your neck and eyes. If you have prescription eyewear when using a computer, you should have annual eye exams.
In summary, to prevent upper back pain and Carpal Tunnel Syndrome, make sure your chair and desk are adjusted properly and support good posture. Take frequent breaks to stretch and move and use an ergonomic keyboard and mouse.
Exercise, stretching, and adopting good posture habits are also essential in maintaining a healthy body and preventing aches and pains. Consult with your doctor or physical therapist for personalized tips for maintaining good posture and reducing the risk of injury.
Tips and Exercises for Preventing Upper and Lower Back Pain While at Work
Detailed below are 9 tips to prevent back pain while working on a desktop computer:
1. Use a chair that provides good lower back support and adjust the seat height so that your feet rest flat on the floor. You may also use a footrest to ensure feet are supported.
2. Keep your shoulders relaxed and your elbows close to your body while typing.
3. Adjust the height of your keyboard and mouse so that your wrists are in a neutral position.
4. Take frequent breaks to stand up, stretch, move around, and/or take a short walk (every 60 minutes).
5. Use a standing desk, or a sit-stand workstation, to alternate between sitting and standing positions.
6. Keep your computer monitor at eye level and at a distance that allows you to read text comfortably. The top of your monitor should be at eye level.
7. Make sure your keyboard and mouse are within easy reach so that you don't have to stretch to use them.
8. Use a document holder to keep reference materials close to your computer screen.
9. Use a headset or speakerphone instead of cradling the phone between your shoulder and ear.
Here is a simple upper and lower back exercise routine to prevent pain while working at a desktop computer:
1. Cat-Cow stretch: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat this movement for 5-10 reps.
2. Chest Stretch: Sit tall in your chair and interlock your fingers behind your head. Gently push your elbows back as you lift your chest. Hold the stretch for 5-10 seconds, then release. Repeat for 10 reps.
3. Seated twist: Sit tall in your chair, with your feet flat on the floor. Place your left hand on the arm of the chair and twist your body towards the right, keeping your hips facing forward. Hold the stretch for 5-10 seconds, then release. Repeat on the other side.
4. Shoulder blade squeeze: Sit tall in your chair, with your feet flat on the floor. Squeeze your shoulder blades together and hold for 5 seconds. Release, then repeat 10 times.
5. Lower back stretch: Stand up and place your hands on your lower back. Gently arch your back and look up. Hold the stretch for 5-10 seconds. Release and repeat for 10 reps.
6. Pelvic tilt: Sit on the edge of your chair, with your feet flat on the floor. Arch your lower back and hold for a few seconds. Then flatten your lower back against the chair, hold for a few seconds, and repeat for 10 reps.
It's important to start slowly and increase the reps as you become more comfortable with the exercise. And if you feel any pain or discomfort during the exercise, stop and consult your doctor or physical therapist.