Bad posture can cause neck pain. Ligaments are over-stretched, muscles become tired and the neck joints and nerves are put under pressure. Slouching your shoulders with your head pushed forward, sleeping with your head in an awkward position, or working with your head down for long periods, will all tend to cause or worsen neck pain.
The internet opens up the world, but it is easy to lose track of time and find that we have been staring at the screen for hours as we surf the net. This increases the risk of getting neck, shoulder and back pain. Holding the body in a rigid position produces aches and pains that can lead to long term problems if habits are not changed.
Laptops are not meant to sit on our laps! Hunched over using a laptop on the lap or twisted into an awkward position or using it on an unsuitable surface produces neck and back strain after a very short time. Even when the laptop sits on a desk, it is often not at the correct height so we have to bend our necks to see the screen properly or the keyboard may be at an uncomfortable angle resulting in neck, wrist, and arm strain. The portability of the laptop is a great advantage, but physiotherapists urge you to think twice before you set it up. A little care can prevent continuing problems.
1. Always sit in a good quality, adjustable, and comfortable office chair. Pull your chair close to the desk and adjust the seat height so that your elbows, hips, and knees are bent at approximately 90 degrees. Your forearms should be parallel to or sloping down toward the desktop. Your feet should rest flat on the floor—use a footrest (if you're smaller or younger).
2. Adjust the backrest of your chair to support the curve in your lower back and to help keep you upright when typing. Relax your shoulders.
3. Sit up straight and position your computer screen at a comfortable viewing distance, generally at arm's length. Keep the top of the screen below eye level and directly in front of you. Don't use your screen positioned to one side.
4. Don't work from documents flat on the desk. Use a document holder set close to the screen at the same distance from your eyes, or prop your work on a folder between the keyboard and screen.
5. Ensure your screen is easy to see. Eliminate reflections by adjusting and tilting the screen and ensure there is no light source directly behind it. Adjust the brightness control to suit.
6. Don’t use a notebook computer for extended periods. If this is unavoidable then check that the top of the screen is below eye level, and plug in a mouse and a normal size keyboard.
7. Limit continuous computer use and take a break every 30 minutes to do some neck, wrist, and shoulder stretches. Focus on a distant point to give your eyes a break. Get up and walk around every hour. Change your tasks regularly to alter the load on your body.
8. Learn to touch type so you don't have to bend your head forward searching for the keys. Alternate between mouse and keyboard by varying your inputting tasks. Learn the function keys and short cuts to reduce the amount of mouse use.
9. Maintain your general fitness. Keep yourself strong, active, and flexible. Manage the stresses of work and study with a balance of exercise, relaxation, and other stress management approaches.
10. Take notice of early warnings. If you feel an ache or discomfort in any part of your body, check your posture, take a break and, if the pain persists, see a physiotherapist.
Plan the task: is there a better way?
- Does the lift need to occur?
- Modify the lift by using equipment whenever possible.
- Ask another person to help.
THINK before you lift and:
- Try to reduce the need to lift below knee height or above shoulder height.
- Distance the load away from your body.
- Reduce the weight, shape, and size of the load.
- How many times are you going to lift?
- How far are you going to carry the load?
- Limit the speed of your lift.
Back injuries are most likely to occur if you move objects when the spine is bent forward and twisted at the same time. Store heavy items or those used frequently at waist height. You should:
- Prepare your body by warming up and then doing some stretches before you lift and carry.
- Keep feet wide apart.
- Lower and lift using hips and knees not back.
- Maintain natural curve of back.
Do not:
- Twist your body while lifting.
- Lift with a bent back.
- Lift with a jerking or awkward action.
Make your work easier
- Keep objects that you move regularly between shoulder and mid-thigh height, so you don’t have to bend down or lift above your shoulders.
- Always check the weight and stability of the load before you lift.
- Get help if necessary.
- Do not lift and carry heavy items! Use a trolley, hoist, crane, or forklift.
- Make sure the pathway is clear.
- Wear loose comfortable clothing and flat non-slip shoes.
Physiotherapists are experts in human movement. They understand how your muscles, bones, joints and ligaments work, and how injuries occur. Today, Australian physiotherapists are leading world research into how muscles work to stabilise our backs. This research helps physiotherapists to give you good preventative programs and treatment. They can:
- Assess your muscle strength and fitness to design an appropriate fitness program.
- Teach you how to better handle loads.
- Show you how to prevent injury in your home or workplace.
- Treat muscle, joint, and ligament injuries to assist with a speedy recovery.