Dear Dr. Suzy,   

Q. My job involves sitting at a desk eight to ten hours a day. What can I do to make it more comfortable and safe?  Sometimes I think sitting at the computer all day is worse for my neck and back than digging ditches!

A. I totally agree!  As many of us are experiencing firsthand, neck and back pain aggravated by sitting at a desk or using a computer is an accelerating problem in today’s busy, high tech world. Fortunately, there are a few things you can do to take some of the risks out of computer usage and office work.

Whenever possible, position yourself so that you are looking straight ahead and so your body is in a fairly straight line with your work. Twisting just a few degrees may not seem harmful, but day after day, week after week, the negative effects can be cumulative and dramatic, resulting in an unnatural torque in your spinal column leading to painful kinks and knots in your muscles.

Avoid leaning and reaching at extreme angles. Take time to organize your work area so that objects you use most are within easy reach. It is usually smarter to get up from your chair rather than reach across a long distance on a repetitive basis. Besides, it is much better for your back to get up and move around as often as possible.

When using a computer, try to place the monitor directly in front of you. Your eyes should be level with the screen. Looking too far up or down for extended periods can cause problems ranging from muscular tension and spasm to headaches, neck and shoulder pain.

Invest in a good copyholder to avoid the neck strain caused by turning your head to one side. There are many options available, such as freestanding holders that clip to the monitor, and ones that tilt backward or swivel. Place the copyholder as close as possible to screen level.

Purchasing an anti-glare filter is usually a good idea, even if your computer has one built in. Eyestrain from even a small amount of glare can lead to headaches and neck and shoulder tension. For a few more dollars, there are also radiation filters available, which are well worth the investment. Your optometrist can also provide you with computer use glasses which help reduce eyestrain, even if you have perfect vision.

It is essential that you have a good chair that supports your spine and allows proper blood and nerve flow to the lower extremities. An uncomfortable chair that does not fit your body properly can cause problems from the neck and arms all the way down to the lower back and legs. Since we were all created with different shapes and sizes, it is necessary to try out many different chairs to find the one that is right for you.

Expensive, high back executive chairs are not ideal for doing deskwork for extended periods, although the neck support is helpful for leaning back on short breaks. As with everything else in an office setting, the more adjustable a chair is, the better chance you have of custom fitting it to your body. Of course, proper posture is a necessity for anyone who sits for extended periods. Try to keep your feet flat on the floor and avoid slouching.

Many chairs come with built in lumbar support, but frequently the added foam is still is not enough to fill in the space between your back and the chair. An adjustable backrest can give your back even more support by placing the backrest exactly where you need it. You can also experiment with using lumbar pillows and cushions to support the lower back and make you more aware of your posture.

Look for a chair with a seat that supports approximately two-thirds of your thighs and slopes downward, allowing your hips to be higher than your knees. This position prevents the blood circulation from being cut off to your lower legs and feet. Make sure that the seat has adequate padding to help prevent loss of blood and nerve flow.

Also, as I often found in my practice, if a person walks or sits with a fat wallet in their back pocket, they can alter the foundation of their whole spine over time, resulting in significant lower back pain or discomfort.

One of the worst things that you can do to your neck is to hold the telephone on your upraised shoulder while you use the computer, type, or write. This repetitive type strain on the muscles and nerves of the cervical region can have serious consequences. Phone accessories that raise the telephone to your ear help, but the muscles are still tensed and the neck is bent at an unnatural angle.

Speakerphones are a much less dangerous option. Telephone headsets are ideal for someone who uses the phone regularly, and can literally save you a great deal of headache.  The same holds true for mobile phones. If you frequently use a cell phone, a headset or speakerphone is not only safer to use while driving, but may reduce possible harmful radiation.

Keeping the above tips in mind can make your office job or computer usage more productive and less harmful on a daily basis.  Perhaps one of the smartest habits that you can develop is simply listening to your body and knowing when to get up and move around or move on to a different task.

Who knows, you might even experience a major breakthrough or brilliant idea if you take a break to exercise or engage in some sort of physical activity. Keep in mind that your body was not designed to sit for exceptionally long periods and works most efficiently when the joints are taken through their normal ranges of motion.

Make a concentrated effort to stretch your body, (especially your neck, shoulders, and lower back) on a regular basis if you sit for hours during the day. Your magnificent body will last a lot longer if you take the time to care of it.  In the long run, you’ll be glad that you did!