Computer use and back pain are often linked, but in many instances neither the machinery nor the mechanics of using it causes the actual pain. Practicing good posture raises the chances for good health while working or playing at the computer.
Stressful positions, however, may arise depending on where and how computers are used. Both laptop and desktop users should arrange their workstations to minimize leaning and reaching. These positions cause back pain, especially when held for long periods of time, day after day.
Poor Workstation Ergonomics
Healthy computer ergonomics depend on the interaction between the user and a number of tools, including a computer monitor, keyboard, mouse and any reference paperwork or materials. Aids to vision and posture, such as strategic lighting and ergonomic desks, chairs, footrests and document holders keep computer users from straining the neck, back, arms and legs. Strain on any of these areas can create pain in the back.
Doctor of chiropractic Steven R. Jones notes that employing correctly adjusted tools and aids can prevent computer-related pain and injury. Failure to do so may well cause chronic problems that indicate a need for good posture while seated.
Poor Posture
Weak abdominal muscles, low-quality office furniture or lazy habits can all be behind bad posture that causes back pain. Good posture at the computer desk or when using a laptop entails balancing and supporting the entire spine and body.
The American Chiropractic Association notes that painful posture may be caused by crossing the ankles, leaning forward instead of sitting upright or sitting in the same position for too long. When seated, the knees should be bent at an angle of 90 to 120 degrees, with feet flat on the floor or on a footrest. Lower arms should be parallel to thighs, and wrists should be neutral, not cocked upward or downward for typing. Frequent stretching breaks are encouraged.
Poor Body Mechanics
Keyboards and mice positioned too far away can force computer users to compromise good posture and create painful situations. The Occupational Safety and Health Administration, or OSHA, relates that computer users should be able to work efficiently without reaching, with the elbows close to the body.
Craning the neck to view the computer screen causes back pain. Monitors positioned too far away make workers lean forward, away from the chair's backrest. Monitors placed too close can promote head tilting or shoulder hunching. This is a common problem during laptop use. OSHA recommends distances of 20 to 40 inches between the eyes and the monitor, with the top of the screen at or beneath eye level.
