ERGONOMICS ON THE CLOCK:

3 Tips To Avoid Back And Neck Pain Wherever You Work

Has frequent neck and back pain become a daily occurrence? How about hand and wrist tingling or numbness?

For most Americans, these symptoms have become all too familiar in our new hybrid world. Sameer Mehta, a physical therapist at Houston Methodist Willowbrook Hospital, offers tips on how to properly set up your workstation — at home and the office — to keep you pain-free.

1 . ALIGN YOUR MONITOR WITH YOUR KEYBOARD

If your feet and hips are pointed at your keyboard but your head is twisted, even slightly, it can overwork the muscles in your neck. This can lead to pain in your neck and shoulder blades.

“Position your chair and body to be square with your monitor, keyboard and mouse,” Mehta shared. “If you have more than one monitor, position the screens in a way that limits head rotation.”

2 . LOWER YOUR MOUSE AND KEYBOARD

If your keyboard and mouse are too high it can cause you to scrunch your shoulders upwards and flex your elbows, resulting in neck, arm or wrist pain.

“Make sure both your keyboard and mouse are at a height that allows your shoulders to rest comfortably supported at your side and your wrists gently on your work surface,” Mehta said. “Keep your elbow bent between 90 and 110 degrees.”

3 . STAND UP AND TAKE BREAKS

Sitting for too long results in more demand on your back and neck muscles. It also reduces your blood circulation, especially in your legs and can place strain on your leg muscles.

“If you sit at your computer for most of your day, be sure to take frequent, short breaks,” Mehta offered. “Stand up, stretch and move around at least 10 minutes every hour to help reset your posture and give your muscles a break.”

When To Seek Help

“If you continue to experience neck, back, leg or wrist pain after adjusting your workstation, you may need further medical attention,” said Dr. Einar Bogason, a spine and endovascular neurosurgeon at Houston Methodist Willowbrook Hospital. “You could be aggravating a more serious underlying condition that may require treatment by a specialist.” •

Talk to Spine Expert

If you have persistent neck or back pain, it may be time to seek a consultation with a spine specialist. Visit houstonmethodist.org/spine-wb or call 281.737.7463 to schedule an appointment.

Ergonomic Workstation Setup

1. Eye level about 2 to 3 inches below the top of the monitor

2. Head and neck are straight; shoulders are relaxed

3. Monitor is roughly an arm’s length away

4. Elbows at sides and bent at 90˚ or more

5. Wrists flat at the keyboard, not angled up

6. Knees level with your hips or slightly below

7. Chair with lumbar support, reclined slightly at 100˚ to 110˚

8. Feet flat on ground or on a footrest