| HEADACHES, NECK & EYE FATIGUE | ||
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Headaches | Muscular tension | Deep tissue massage |
| Stress management techniques | ||
| Regular upper body stretches | ||
| See NECK PAIN and SHOULDER PAIN below | ||
| Eye Strain | See VISION CONCERNS below | |
| Vision concerns | For complete information on eye problems please read our article on Eye Care | |
| Itchy and irritated eyes | Need corrective lenses | Consult Optometrist/Ophthalmologist |
| or new prescription | ||
| Inadequate screen contrast | Adjust contrast and brightness of display. | |
| Clean screen frequently. | ||
| Glare/reflections | Reduce glare on screen | |
| - Adjust window treatments throughout day | ||
| - Place screen perpendicular to light sources | ||
| - Use proper lighting and task lighting for | ||
| visually demanding tasks | ||
| Incorrect viewing distance | Place the screen so you can see it without holding your head forward. To determine the correct distance, sit as far away as you can and still read font size 12. Then move in one-third that distance. | |
| Prolonged screen viewing | Take eye breaks to look at least 20 feet away every 20 minutes for 20 seconds and do eye exercises. | |
| Remember to blink. | ||
| Display refresh rate conflict with fluorescent lighting flicker. | If possible, adjust your monitor to a higher refresh rate than 60 Hz. | |
| Neck Pain | For complete information on neck problems please read our article on Neck and Shoulder Pain . If you use a handheld device frequently, please read our article on Handheld Devices . | |
| NOTE: Some neck pain can indicate serious problems that require immediate medical attention. If you have a rash, fever, shortness of breath, nausea, sensitivity to light, drowsiness, pain in your arm or jaw, or you cannot touch your chin to you chest, call 911. These are symptoms that may indicate meningitis or heart attack. | ||
| Constrained head postures, especially with the head held forward. | Use adjustable height/angle copyholder to keep reference materials upright at desk and computer station. If possible, place the computer slantboard between the keyboard and monitor. | |
| Hold handheld devices up to avoid hunching forward and dropping the head. | ||
| Raise and lower your eyes, not your head, to read. | ||
| Extended arms | Place frequently used items within close reach. | |
| Keep mouse directly next to keyboard or over number keys (use a mouse bridge). | ||
| Incorrect screen height | Adjust monitor height so top of screen is at, or slightly lower than, eye level. Or, if your work is done at the bottom of the screen, place the monitor so your straight-ahead vision is at the top of the working screen. | |
| (no bifocals) | ||
| Bifocals not corrected for computer work | Get glasses prescription for computer work. | |
| (head tilted back) | ||
| Poor posture habits | Adjust chair correctly. | |
| Muscle tension | Adjust lighting. | |
| Alternate tasks. | ||
| Adjust keyboard and display height. | ||
| Use a document holder to avoid neck strain. | ||
| Hold your head upright when using handheld devices. | ||
| Evaluate sleeping conditions. Consider using a cervical neck pillow and try sleeping on your back. | ||
| Evaluate craft and hobby setups to reduce neck strain. | ||
| Monitor to the side | Move monitor in front of you in line with the keyboard. | |
| Cradling the phone (i.e., holding telephone receiver or cell phone between your neck and shoulder). | Use a headset. | |
| SHOULDER PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Shoulder pain | Poor conditioning | Shoulder rolls and other stretches |
| Range of motion exercises. | ||
| Forward head posture | Adjust chair height (it might be too low) | |
| Adjust monitor distance (it might be too far) | ||
| Adjust keyboard/mouse height (they might be too high) | ||
| Upper back tension | Back and neck massage | |
| Regular stretches of the upper body | ||
| Extended arms | See NECK PAIN above. | |
| Reaching overhead | Stand to reach anything overhead. | |
| Use a stepstool when necessary. | ||
| Lower shelves. | ||
| ELBOW PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Elbow pain | Keyboard raised in back | Front of keyboard should be higher than back |
| Lower back feet | ||
| Tilt back of keyboard tray/keyboard down | ||
| Forearm tension | Use light grip on the mouse or writing tools | |
| Take frequent breaks from repetitive and/or forcefulactivities (e.g., gripping, lifting, rotating forearms to use tools, holding books, writing, typing, etc.) | ||
| Stretch forearms once an hour (See Stretches). | ||
| Leaning on elbow | Do not lean on armrests while typing, mousing, driving, reading or eating. | |
| Keyboard too high | Lower keyboard surface so keyboard is even with sitting elbow | |
| See Workstation Design | ||
| Extended arms | See NECK PAIN above. | |
| FOREARM PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Pain on top of forearm along pinkie side (AKA "Tennis Elbow") | Wide elbow angle using conventional keyboard. | Try using alternative keyboard, such as Goldtouch or Logitech split keyboard |
| Extended wrist position (e.g., resting wrist on desk or wristrest to type) | Relax your hands while you type, with your wrist even with your forearm. | |
| NEVER rest your wrist on anything while you type. | ||
| Flat fingered typing | Keep your wrist even with your forearm, with your fingers sloped downwards. | |
| Deviating wrists | Move your whole arm to move the mouse or to type. Do not drop your wrist and pivot on it. When using tools, keep your hand straight to the forearm. | |
| Leaning on elbow | Do not lean on elbows while typing, mousing, driving, eating, reading | |
| Pain on bottom of forearm (AKA "Golfer's Elbow") | Flexed wrists (i.e., hand curled towards forearm) | Keep wrists flat and straight, even with forearm. |
| Resting on desk so edge of desk cuts into forearm | Do not lean on worksurface while working. | |
| Forearm Fatigue | all of the above Causes | all of the above solutions |
| Gripping tools too tightly | Hold writing, cooking, gardening, arts/crafts, construction tools with as light a grip as possible. | |
| Use tools that fit your hand. | ||
| Pad the grip, if necessary. | ||
| Overuse of flexor and extensor muscles | Take breaks from repetitive, gripping work | |
| Stretch hands and forearms once an hour | ||
| Massage forearm daily. | ||
| HAND PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Numbness in fingers; | Dropped wrists | Keep wrists flat and straight, even with forearms, fingers should below wrist. |
| pain in wrists | Resting wrists on edge of desk or wristrest while you type | Do not rest wrists while you type or mouse. |
| Gripping tools too tightly | Hold writing, cooking, gardening, arts/crafts, construction tools with as light a grip as possible. | |
| Use tools that fit your hand. | ||
| Pad the grip, if necessary. | ||
| Wrong keyboard/mouse position | Keyboard and mouse should be even with elbows, directly in front of your body. | |
| (See Workstation Design Guidelines.) | ||
| Overuse of hands | Take frequent breaks from repetitive, gripping work. | |
| Fan fingers and shake hands out at least once an hour. | ||
| see Forearm Pain | ||
| Thumb pain | Holding thumb up while typing | Relax hands while typing. |
| Using trackball with thumb ball. | Use another input device. | |
| Hitting space bar too hard | Use a light touch to type. | |
| Swiping with thumb and/or typing with thumbs on cell phone | Swipe using index or second finger with hand relaxed. | |
| Type with index fingers or other fingers. | ||
| Please read our article on Handheld Devices | ||
| Pain in fingertips | Pounding keyboard | Use a light touch to type. |
| Gripping tools too tightly | Hold writing, cooking, gardening, arts/crafts, construction tools with as light a grip as possible. | |
| Use tools that fit your hand. | ||
| Pad the grip, if necessary. | ||
| BACK PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Upper back pain | For complete information on upper back problems please read our article on Upper Back Problems | |
| Poor conditioning | Stretching and strengthening exercises | |
| Elevated shoulders | Maintain neutral posture when doing any task: | |
| Forward head | Keep shoulders relaxed, down and back. | |
| Extended arms | Keep head directly over shoulders. | |
| Keep elbows at your sides as much as possible. | ||
| Muscle tension | Massage tight, sore area on a regular basis. | |
| Poor seating | Chair should provide adequate lumbar support. | |
| Adjust chair backrest to support low back. | ||
| Low back pain | For complete information on lower back problems please read our articles on | |
| Lower Back Structure and Problems | ||
| Lower Back Pain Prevention | ||
| Lower Back Pain Treatment | ||
| Sitting too long | STAND at least once an hour. | |
| Stand to read or talk on the phone. | ||
| Poor posture | Sit all the way back in the chair. | |
| Men, take the wallet out of your back pocket. | ||
| See upper back pain (above). | ||
| Sitting with one foot under buttocks | Keep feet flat on floor or on a footrest. | |
| Poor seating | Use a chair that adjusts to fit you. | |
| Adjust chair backrest to support low back. | ||
| Feet do not touch the floor | Use a footrest or lower the chair (as long as the keyboard and mouse can be lowered). | |
| Extended arms | See neck pain | |
| Twisting while sitting | Turn your whole body to face work or people. | |
| Reorganize the desk to eliminate the need to twist. | ||
| Keyboard/mouse too high | Lower keyboard surface so keyboard is even with sitting elbow | |
| See Workstation Design | ||
| LEG AND FOOT PAIN | BACK TO TOP | |
| PROBLEM | POSSIBLE CAUSES | TRY THIS! |
| Numbness in legs | Seat pan cuts off circulation | Use chair with sliding seat pan and adjust so that front of seat is 2 finger-widths to on hand-width from back of knees. |
| Swelling in feet | Tilt chair slightly forward. | |
| Feet dangle | Use footrest or lower the chair (if the keyboard/mouse can be lowered). | |
| Sitting with one foot under buttocks | Keep feet flat on floor or on a footrest. | |
| Stand if you feel you need to sit on your feet, stretch, then sit down again. | ||
| Shooting leg pains | Sitting too long | Take short walks every hour. |
| Sitting on tailbone rather than "sitbones" | Use a Break Reminder | |
| Chair cushion too hard, wrong shape, or pressing on tailbone | Correct sitting posture | |
| Check with back care professional regarding sciatica | ||