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Computer Users - How to avoid Back & Neck pain

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By Trsmd


Choosing a well designed office chair is an essential step in achieving good computer ergonomics.

A good furniture will preserve and support the natural curves of your body back. In the neck and low back the spinal curves in, and in the middle back the spinal curves out.

To perform well the contour of the chair's back should match the curves of your back.

Sitting incorrectly with bad body position at a computer can be very much paining. Good ergonomics require a well designed office chair that properly supports the back, the proper monitor height, a low keyboard, and good shoulder placement to keep shoulders and forearms relaxed. These ergonomic recommendations can lead to hours of comfortable work.


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How to Avoid Back Pain

First of all, try to avoid getting the pain in the first place - take regular breaks, make sure your seat is adjusted optimally, and so on. Basically all those things they told you to do on your orientation course. In case you don't work for a large multinational, and in the event you didn't have a fancy orientation day.

However, I presume you already have the pain and you want to get rid of it. I suggest yoga or pilates. There are some very simple yoga exercises you can do, which involve lying on your back and rotating your joints. I do them 3/4 times a week, sometimes for only 7/8 minutes, sometimes 20 minutes depending on my mood. The ones I did helped me with severe lower back and wrist pain. Take a look at this site for some ideas: I also recommend massage of any kind. I like Thai and Swedish.


Other Helathy Tips for Pain related to Computer

  • Get an exercise ball and roll around while you are at the computer. stretch your legs and hips and back, just take alittle break once in a while and stretch. Also you can adjust the height of your keyboard, that might make some difference. 
  • Change your chair to those with 5 wheels and adjustable to the correct height. Lean backwards on the chair as you type. This will support your back and prevent it from slouching.
  •  The first thing to do is to make sure your seating is at the right level, and you are not twisting,or bending your spine or neck while working. 
  • Do a check on this, and likewise with the level of the screen.Is it just slightly below eye level,if not it may need adjusting. 
  • This is the main cause of stress or injury to the neck and spine,in those who spend long hours at a computer. 
  • There are ergodynamicly designed computer chairs available. Many companies have installed them to avoid,sick leave. Or staff having to go on leave due to a work related injury.
  •  Inquire if this is an option were you are working. It actually saves the company money in the long term. 
  • If you are self employed then look into the possible purchase of one of these chairs.
  • They are approved and recommended by the American and Australian Health Authorities. I am not sure regarding other countries. It would obviously be claimable on your taxation. 
  • Make sure you take a 5-10 minute break, standing away from your computer every 3hrs at least. 
  • Take some of that time to do stretching exercises, for helping your neck and spine relax. 
  • We tend to hold a lot of stress from inncorrect positioning in the trapezian muscles.Which are on each side at the base of the neck. The muscles will become quite taut if you put them under stress for long periods.
  •  You can also do some shoulder and neck rolls and straighten and relax your spine a few times in between breaks.  If you think it is more than just inncorrect positioning/stress related.I would recommend you see a doctor or a chiropractor. Have them review your spine and neck for any other possible problems that this could be attributed to. 
  • At home try a hot pack for stiffness and an ice pack for swelling.Try and sleep on a good mattress with only one pillow. that only fills the natural space between the shoulders and head.



Computer Stress Injuries


computerhealth in the News

  • Computer virus copied thousands of Alberta health recordsCBC Edmonton32 hours ago

    The personal health information of thousands of Albertans was skimmed from the Alberta Health Services Edmonton network in May as a computer virus infected the network.

  • Thousands warned after computer virus captures Alberta Health dataC-Health26 hours ago

    EDMONTON - The Alberta government is warning thousands of people that their medical information may have been compromised after a computer virus normally used to attack financial institutions was found in the provincial health department's systems.

  • Alberta health records may be compromised by Trojan horse computer virusCanoe Technology26 hours ago

    EDMONTON - The Alberta government is warning about a computer virus that may have compromised the private health information of more than 11,000 people.

  • Computer hacked compromising 11,582 health recordsAM770 CHQR33 hours ago

    Health records of more than 11,000 Albertans may have been captured by computer hackers earlier this year. Alberta Health Services says a virus hit the AHS Edmonton computer network sometime in May. Officials say the virus was not recognized by anti-virussoftware. AHS says the department conducted a full audit on the entire network before revealing the virus attack introduced by an outside ...

  • Computer problems delay health care payments, new claimsVancouver Sun2 days ago

    A new $86-million claims-management computer system at WorkSafeBC that was launched in May has been hit by major startup problems, leading to delays in payments to health care providers and slowdowns in the approval of new claims by injured workers.

Comments

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TravelMonkey profile image

TravelMonkey  says:
9 months ago

thanks once again Trsmd, your knowledge is most useful.

Trsmd profile image

Trsmd  says:
9 months ago

ThanKS tRAVELMONkey for your comments..

LisaPark profile image

LisaPark  says:
9 months ago

These are really helpul tips on hoe to avoid back and neck pain while using computer..I'm pretty sure a lot of IT workers will benefit from these tips.

Trsmd profile image

Trsmd  says:
9 months ago

Thanks Lisapark for your comments..

Anamika S profile image

Anamika S  says:
8 months ago

Nice Hub! I get neck and shoulder pain mostly. But taking hot water shower always gets rid of the pain.

Trsmd profile image

Trsmd  says:
8 months ago

Thanks Anamika for giving simple treatment for neck & shoulder pains..

einron profile image

einron  says:
7 months ago

Thanks for the tips. I do use a chair with 5 wheels but I do not know why it helps rather than one with 4 wheels.


As for still neck, I rotate my shoulders back and forth. It helps.

Trsmd profile image

Trsmd  says:
7 months ago

Thanks einron for making some more suggestions..

sukkran profile image

sukkran  says:
6 months ago

hi, it is really useful information for me. thks for the tips.


sukkran

Trsmd profile image

Trsmd  says:
6 months ago

Thanks sukkran for your short treatment..

earnestshub profile image

earnestshub  says:
4 months ago

Very helpful hub, thank you

Trsmd profile image

Trsmd  says:
4 months ago

thanks earnestshub for stopping by and sharing your comments..

Kris Z profile image

Kris Z  says:
4 months ago

"Try and sleep on a good mattress with only one pillow. that only fills the natural space between the shoulders and head."



What if you sleep on your side? I can never sleep on my back, always must sleep on my sides.

Trsmd profile image

Trsmd  says:
4 months ago

thanks kris z for your comments and suggestion..

Express profile image

Express  says:
4 months ago

great advice...

Trsmd profile image

Trsmd  says:
4 months ago

thanks express for your comments

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