Many soft tissue injuries have been developing due to work related use of computers. Using computers for prolonged periods of time without moving or stretching can cause sustained tension in the muscles of the shoulders, arms, neck, and back leading to repetitive strain injuries. General achiness, headaches, fatigue, carpal tunnel syndrome, tennis elbow or weakness in the lower arm can result from the repetitious actions of typing and using the mouse.
Ask your therapist for stretches to help reduce these tensions and relieve related pains. Your therapist can also teach you how to set up your work station in a way that is ergonomically correct.
- Work surface height: Keeping elbows at 90 degrees, keyboard or table top should be at palm height.
- Seat height: Keep feet flat on the floor, use a foot stool if needed. Knee height should be slightly above hip height.
- Lumbar support: Place in the hollow of your back, shoulder blades resting flat against back rest.
- Shoulder height: Shoulders should hang relaxed at your sides, not up at your ears.
- Head and neck position: Monitor should be directly in front of you at eye level.