CALL US TODAY 682-708-9833

5 Mistakes You’re Making with Your Computer at Work (And How to Fix Them)

Foam Rolling The Hype vs. Reality—Is It Really Worth It

Spending hours at your computer can take a toll on your body if your workspace isn’t set up ergonomically. If you’re experiencing discomfort, fatigue, or pain, your desk setup might be the culprit. Here’s a guide to the most common ergonomic mistakes people make while working at their computers and how to correct them for a healthier, more productive workday.

1. Slouching in Your Chair

Why It’s a Problem: Slouching can lead to back and neck pain, as well as poor posture. It places undue stress on your spine and muscles.

How to Fix It:

  • Adjust Your Chair: Ensure your chair supports your lower back and allows you to sit with your feet flat on the floor and knees at a 90-degree angle.
  • Use Lumbar Support: If your chair doesn’t have built-in lumbar support, consider using a cushion or pillow to support your lower back.

2. Screen at the Wrong Height

Why It’s a Problem: If your computer screen is too high or too low, it can cause neck strain and eye fatigue.

How to Fix It:

  • Adjust Screen Height: Position the top of your monitor at or slightly below eye level. The screen should be about an arm’s length away from your eyes.
  • Use a Monitor Stand: If your monitor isn’t adjustable, use a stand to raise or lower it to the appropriate height.

3. Keyboard and Mouse Placement

Why It’s a Problem: Poor keyboard and mouse positioning can lead to wrist strain and repetitive strain injuries like carpal tunnel syndrome.

How to Fix It:

  • Keyboard Position: Keep your keyboard at a height where your elbows are at a 90-degree angle and your wrists are straight. Use a keyboard tray if needed.
  • Mouse Placement: Place your mouse close to your keyboard to avoid reaching. Your mouse should be at the same level as your keyboard, and your wrist should be in a neutral position.

4. Not Taking Breaks

Why It’s a Problem: Long periods without breaks can lead to eye strain, muscle stiffness, and decreased productivity.

How to Fix It:

  • Follow the 20-20-20 Rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps reduce eye strain.
  • Move Regularly: Stand up, stretch, or walk around every hour to keep your muscles and joints from becoming stiff.

5. Improper Lighting

Why It’s a Problem: Poor lighting can cause eye strain and make it difficult to see your screen clearly, leading to discomfort and headaches.

How to Fix It:

  • Adjust Lighting: Use natural light if possible, or position your desk lamp to reduce glare on your screen. Ensure your workspace is evenly lit to avoid harsh shadows and bright spots.
  • Reduce Glare: Adjust your screen’s brightness and contrast to match the ambient lighting in your room.

Why Ergonomics Matter

Proper ergonomics in your workspace can help prevent injuries, reduce discomfort, and improve overall productivity. Making simple adjustments to your desk setup can make a significant difference in your physical well-being and work efficiency.

Conclusion

Are you making any of these common ergonomic mistakes? By correcting these issues, you can create a more comfortable and productive work environment. If you need personalized advice on setting up your workspace or managing discomfort, reach out to our physical therapy clinic. We’re here to help you make your workday healthier and more enjoyable!

screen-shot-2024-02-12-at-11-20-41-am
AUTHOR

Dr. Sharmaine Longsworth

DPT, CIDN, Owner and Founder of Physiophyx PT

"We Help People Get Rid of Pain & Injuries and Return to an Active Lifestyle Without Pain Meds, Injections, or Surgery."
Categories
Tag
Archives
Scroll to Top