Solutions: Head and Shoulder Pain
Aches and pains related to computer use are the result of repetitive stress and/or muscle strain. Repetitive stress is the result of overuse, which results in fatigue. Muscle strain, as discussed here, relates to lack of a neutral posture.
Eyes: Office places are environments with artificial light and artificial temperature and humidity. These characteristics enable us to work year round in relative comfort, but they also produce problems of their own. Computer monitor use requires the eyes to focus at a single distance and in a narrow range for extended periods. This strains the eye lens muscles which focus and the external muscles, which orient the eyes.
The air-conditioned environment causes dryness of the eyes. Antihistamines, contacts and other medications can also contribute to dry eyes.
Bifocals and reading glasses can cause the user to tilt their head back, while trying to focus on the screen.Incorrect correction in the lenses can also contribute to stress in the eyes.
Possible Solutions
The first solution for any stress is mitigating that stress. Every twenty minutes or so stop and change the focus.Look out a window; hold your head still and look around.Give your eyes a rest.
The suggested distance from eye to monitor is about 18 inches. The focal point for distance correction is much greater than that. The focal point for reading is less than 18". Remedies can include "computer glasses" designed to accommodate the 18" focal point, or enlarging text and images on the screen.Screen images can be enlarged using the "View" options associated with Windows applications, software products such as Zoom Text, or magnifying glare filters from Kantek.
Environmental problems associated with lighting and humidity can be modified locally.Humidifiers and eye wetting drops can ease irritation associated with dryness. Glare off of monitors is irritating. Anti-glare screens reduce the glare and increase the contrast, which makes viewing more comfortable.
Headaches and Shoulder Aches
Head and shoulder aches are mostly associated with posture and stress. Poorly positioned heads and shoulders can result in headaches, achy shoulders, or even numbness in the fingers and forearms.
Computer systems are being crowded into office spaces, which were not designed with computer use in mind. Conventional office desks are not the proper height for typing for most of us. Modular worksurfaces may not be deep enough or may have overhead obstacles that prevent proper placement of the monitor and keyboard. A monitor, which is too high or too low, stresses the neck muscles. Twisting the head left or right to view a monitor or copy on a holder also causes stress.A too high worksurface causes us to raise our shoulders, stressing the shoulder muscles, and sometimes pinching nerves in the neck and shoulders.
Cradling the phone handset between the ear and shoulder and psychological stress are also sources of stress for the neck and head.
Possible Solutions:The neutral posture for the head and shoulders when using the computer includes having the top of the monitor viewing area even with the eyebrow, having the monitor directly in front, and relaxed shoulders.
Monitors that are too low can be raised using inexpensive monitor risers or fully adjustable keyboard arms.The best monitor risers come in one or two inch stackable components, allowing proper adjustment for the individual. Adjustable monitor arms are available for CRT and LCD monitors. Monitor arms offer greater flexibility in positioning, especially important in multi shift environments. They can be adjusted for height, distance, and angle, and also allow the monitor to be moved out of the way when not in use.
Adjustable keyboard trays, which accommodate the keyboard and mouse, relieve stress in the shoulders and wrists.The standard for worksurface height is 29", which is too high for most of us. Proper typing posture would include relaxed shoulders and straight wrists.The elbow should describe a 90 degree angle. An adjustable keyboard tray allows the typing surface to be adjusted to the proper height.
Phone headsets relieve stress associated with holding the handset between the ear and shoulder. Headsets free the hands and relieve the stress of having to balance the phone handset and other tasks associated with the call.
Psychological stress can be as painful physical stress. A good place to start is Dale Carnegie's "How to stop Worrying and Start Living". Not only does it provide a tips on how to deal with stress, but also has a number of anecdotes relevant to the discussion of repetitive stress.
Head Posture
Avoiding Repetitive Stress
The first solution for avoiding repetitive stress is to take a 'microbreak', sixty seconds of mild stretching and flexing every twenty minutes. The stretching should include the neck and shoulders.
Equally important, the muscles of the eyes should be stretched and relaxed. Remember, the muscles outside the eye keeping the eyes on target, as well as internally, controlling the focus. Stretch those muscles by looking at a distant target and by moving the eyes while holding the head still.
Neutral Posture
The neutral postures for your head and eyes include your orientation to the monitor and reference materials. Monitor stands, which provide storage for desk supplies are handy for keeping track of pens and post-its, but often are the source of neck pain and headaches. Copyholders are handy, but most copyholders position the copy to the left or right of the monitor, stressing the muscles on the sides of the neck.
To accommodate more stuff, more levels are often added, raising monitor. If the monitor is too high, flexes the neck. Conversely, having the monitor too low strains the neck muscles. Monitor risers can be helpful, but the goal needs to be achieving neutral posture and not just organizing the desk.
The top of the screen viewing area should be on level with your eyebrow. The monitor should be at arms length from you. That is, you should be able to just touch the monitor while seated.
In addition to monitor risers, there are monitor arms, which get the monitor off of the desktop and provide infinite adjustability. This is especially helpful for call centers and situations where more than one person shares a workstation. Arms may be attached to vertical or horizontal surfaces.
Copyholders, which attach to the side of the monitor or rest on either side of the monitor, cause stress in the neck and/or eyes. Copy can be placed on holders that fit between the keyboard and monitor. Now your head and eyes maintain a neutral posture.
As we age, bifocals and reading glasses intrude into our lives. But the distance to the monitor is farther than reading distance and closer than the focal point for standard lens. In order to move the reading lens into the proper reading position, the neck is flexed to bring the lens in line with the monitor. Neutral posture may be achieved with computer glasses, which provide a focal point appropriate to the monitor distance.
Other low vision aids include software, which can "magnify" images on your desktop up to 36x, and magnifying glare filters.