NFIB

Eliminate Neck and Back Pain
03/ 12/ 2002


If you work at a computer, or have extensive deskwork of any kind, the chances are pretty good that at the end of the day you have some stiffness or pain in your neck and/or back. Don't worry that you're getting old and out of shape: recent studies have shown that even children in primary and middle school tend to have such problems when working for extended periods at their computers. In today's Workshop, contributor Jeff Moses gives some advice on preventing unnecessary kinks and pains.

-- What your teachers used to tell you in school is true: don't hunch over your work. Shoulder and neck muscles were not designed to hold the weight of the head when the body leans too far forward. Keep in mind that most neck and back problems caused by computer work are the result of poor posture. This was found to be the culprit among the schoolchildren studied, and is common among adults in the workplace.

Keep your back as straight as possible when working. Lean back from the keyboard, and raise the keyboard as high as possible to avoid having to look down for hours at a time. Remind yourself to sit straight. Put a note on your monitor, and every time see it, re-establish correct posture. Over time you'll establish the habit of sitting up straight.

-- If you experience severe neck pain from working long hours, you may need to change the location of your monitor. Chiropractors have determined that the actual structure of some people's necks cause them to be unduly aggravated by looking for long periods to the left or right. Some people find that they can minimize their neck pain simply by shifting the location of their monitor on their desk.

-- You may see advertisements showing how relaxing it is to work with your laptop or keyboard on your lap, but looking down in that way can play havoc with your neck. If you're having problems with a stiff or sore neck, avoiding working in that position.

-- You simply have to remind yourself to take regular breaks. Stand up, stretch, re-establish the proper curve to your spine. How often? Every 15 minutes is ideal, even if you can manage only a few minutes stretching. Do not look at this as time lost. In the long run, you'll be much more productive.

-- Be certain that your chair is not part of the problem. Does it allow you to sit without strain and to position your keyboard properly? If not, try another chair. Best of all, purchase a chair specially made for people with back problems. They come in all sizes and shapes. We've all seen the chairs that let your legs tuck up under you and force you to lean forward with good posture. They may look funny, but pain is no laughing matter. If something helps, use it.

-- Whatever the cause of your neck and/or back problems, you owe it to yourself to find what it is. Quite likely it's physical, but don't overlook the emotional possibilities such as strain, pressure, work dissatisfaction, lack of sleep, etc. A pain in the neck is, well, a pain in the neck. Don't let it hamper your enjoyment and success.

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