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How to Avoid Computer Related Back Pain PDF  | Print |  E-mail
Written by Marika Scicluna   
With the widespread use of computers in our home and work environments, the incidence of neck, shoulder, back pain and repetitive strain injury has also increased.

Long periods in front of the computer along with poor posture and lack of exercise can all contribute to these painful conditions.   Here are some simple tips to help prevent injuries when using your computer:

  • The Chair - A good quality chair that has lumbar support and is adjustable is essential. The chair should be close to the desk and the seat height adjusted so the elbows are slightly higher than your wrists. Hips and knees should be at 90 degrees and your feet flat on the floor; a footrest may be necessary.
  • The Backrest - Adjust the backrest to support the curve in your lower back as the   lumbar support is crucial for good sitting posture.
  • Sitting Posture - Sit up straight directly in front of your screen and relax the shoulders.
  • The Screen - The top of the screen should be at eye level (put a couple of books under it if it's too low) and at arm's length away from you.  Make sure the screen is easy to see by eliminating any reflections, adjusting the brightness and avoiding light sources behind it.
  • The Mouse - Don't let the mouse run away from you!  Keep it close by the side of your keyboard and use a gel wrist support for your mouse or keyboard.
  • Avoid Laptops - Especially for extended periods.  If this unavoidable raise the height of the top of the screen to eye level and attach a mouse and keyboard.
  • Take Breaks - Every 20-30 minutes have a break and perform some neck sho   and wrist stretches.  Setting a reminder on your computer or mobile phone is useful.  Get up off your chair every hour and go for a short walk.
  • Touch Typing - Learn this essential skill to avoid repetitive bending of the neck to search for keys.  Learning to use the function keys and other shortcuts can also minimise mouse use.
  • Keep Fit - Strength, fitness and flexibility are essential.  Pilates is a great way to strengthen postural muscles, maintain flexibility and strength, and manage stress by focussing on breathing.

Acknowledging early warning signs in your body is important to prevent injuries developing.  If you feel an ache or pain when using the computer, re-assess your posture, take a break and if pain persists see your physiotherapist.  To be trained in these preventative stretches or for advice on Pilates education call Marika or Frank at Rehabcorp Physiotherapy on 8363 2929.  They can also provide hands-on therapy, deep tissue massage, trigger point therapy and spinal mobilisation to eliminate pain and get you back on track to use your computer without pain!