Pain-proofing your Workstation

 Fight Back Pain: Pain-proofing your WorkstationDesk job workers are well-familiar with the shoulder, neck, or back pain brought by sitting in front of a computer at work for long hours. Believe it or not, your posture and your workstation set up can affect how you feel at the end of a workday. How you sit and type, the height of your chair and desk, your distance from your screen can contribute to these discomforts.

Let us help you pain-proof your workstation by following these tips below:

  1. A properly positioned and angled monitor can lessen muscle stiffness and fatigue in the neck, shoulders, and upper body.

Your viewing distance should always be at arms’ length. Make sure you keep your monitor below your eye level with its center at the height of your shoulders.

Do: Adjust or tilt your monitor as your eye level changes. Adjust the brightness and contrast of your monitor to reduce eye strain and headaches.

Don’t: Place your monitor in a location that makes you bend your neck forward or backward to any degree.


  1. A chair with a backrest large enough to support your entire back but not large enough to hinder arm movements can minimize back strain.

Make sure to evenly distribute your weight and use the whole seat and backrest to support your body. See to it that the backrest contours to the curve of your lower back.

Do: If you have an adjustable chair, try different adjustment to find several comfortable positions.

Don’t: Slouch forward.


  1. A desk too high and too low can cause shoulder and neck pain.

 If your desk is too high, you’ll have to constantly raise your shoulders as you work. Conversely, if it is too low you’ll have to constantly stretch, reach, and look down while you work. These can strain your shoulders and neck.


Do: Relax your shoulders and elbows to avoid muscle tension.

Don’t: Elevate or droop your shoulders when working.


  1. Placing your mouse near your keyboard will lessen shoulder, neck, and upper back muscle efforts.

When using your mouse, be mindful of its placement and your upper body position. Always place it near your keyboard. Otherwise, you’ll have to raise your shoulders and put a lot of stress on it as you reach and stretch too much.

Do: Move your arms when maneuvering your mouse.

Don’t: Bend your wrist from side to side.


  1. Place your keyboard right in front of you to avoid twisting your neck and torso.

By doing you so, you can type with your shoulders and upper arms relaxed.

Do: Type with a neutral, comfortable wrist position.

Don’t: Bend your wrists or rest your palms downwards when typing.


If still bothered by shoulder, neck, or back pain even after pain-proofing your workstation, consider visiting a physician or taking OTC medication to relieve the pain.


If symptoms persist, consult your doctor.

ASC Ref. Code: U016P121117A





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