Part 2 - What to do about neck pain at the computer

Published in Workplace design on Friday, 18 December 2009
by Catherine Albert  |   Post RSS

Part 2.  Why Working at the Computer Can Give You Neck Pain.

The first part we dealt with neck pain that is caused by neck posture. Poor posture is usually the result of the screen position , or the position of the documents or cradling the phone.

The other reason you could be having neck pain is that there are visual problems such as glare causing you to position your head and neck in an awkward way.

First and foremost you need to have an eyesight test especially if you are near or over 40 years. Secondly check to see if there is any glare on the computer with our 4 Stage Computer Vision Check

4 Stage Computer Vision Check.

Step 1.

To do this turn off the computer and see if you can see bright patches on the blank screen. They could be from the lights or from the windows. If you do, you need to change the screen position or the amount of screen tilt until there are no reflections. You may have to draw the blinds or move the desk even. For more information on arranging your workplace to eliminate glare

Step 2

Turn the screen on and check the contrast and brightness. Try and adjust the contrast and brightness until it is a similar to the background. If you work in a very dimly lit office than reduce the contrast and brightness to make the computer screen similar to your surrounds. You are trying to make a very even visual environment without patches of darkness and brightness that can cause fatigue. Often computer screens are set on 90% brightness and contrast when they come out of the factory so most can be reduced considerably without affecting how easily you see the text.

For  an excellent guide on adjusting brightness and contrast

Step 3.

Load up the menu and see if you can clearly see everything sitting back in your chair. You should be able to see everything clearly a good 80cm from the screen. If you have to lean forward to see any writing than increase the font size. Ideally the font should be 2-3 x larger than the smallest font you can see.

Step 4.

Pick up your documents and see if you can read them at nearly an arm’s distance away, If they are to small to read without peering at them speak to your manager about getting them printed more legibly or just bigger.

If everything is fine and you still have neck pain or eye discomfort than you need to look at your work scheduling and breaks. Otherwise remember it takes a few weeks once you have made changes to see the benefits.