Simply put, the human body really wasn’t designed to be sitting sedentary in front of a computer terminal. But, since computers have permeated everyday life at the same level as watching TV, the issue is of major concern.
I treat many cases of chronic and acute shoulder problems. What I notice from gathering information on body mechanics from these patients is that they have their keyboard and mouse too high. And, a distance as small as an inch can mean “too high”. This will cause you to subconsciously contract your upper trapezius and neck muscles in order to raise your arm to fit the keyboard. Over time, this contraction can lead to strain. Secondly, the glare of the monitor causes vision fatigue, which causes you to subconsciously bring your head closer to the monitor. When the center of gravity of the head (a 10-12 lb weight) moves forward of the spine, a lever-arm is created. This means that a force is generated at the back of your neck and upper spine to counteract the weight of the head.
So, make sure to keep your keyboard and mouse low enought that you don’t have to lift your shoulder in order to type. Keep your upper arm in line with your torso, and your elbow 90-110 degrees. Wrists straight.
Keep your head upright so that your ears are directly over your shoulders. Look away from your monitor and focus on an object at least 20 feet away to prevent lens fatigue. And, visit you chiropractor so that any spinal obstructions to this can be removed.
Dan Perez, DC
San Francisco Chiropractic
(415) 627-9077
