Updated June 08, 2015.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
The Daily Spine
Tips for Living Well With Back Pain
Does stuff pile up on your computer desk? Do you that find staplers, hole punchers, file folders and other things come between you and your keyboard? Or do you peer intensively into your monitor, oblivious to the rest of the world while you work? If so, you may be increasing your risk for a work-related musculoskeletal disorder (MSD) known to cause neck pain.
Worker-Desk Interaction
Basic biomechanical principles state that when a load is carried close to the body, it’s easier on the body. When it comes to work done at your office computer desk, the load we’re talking about is interaction with your keyboard and the items within your reach. It even includes visual interaction with your monitor. In other words, this biomechanical principle applies to the weight of lifting your arms to type, a burden that can affect your neck and shoulder muscles.
It's important to have space between you and your computer components, yet at the same time you need to be close enough to these items to interact with them. Experts say that if you have to extend your arms more than 12 to 15 inches, you're asking for trouble in the form of neck, shoulder and arm muscle strain.
How Far Do You Need to Be From Your Office Computer Desk To Avoid Neck Pain?
Your monitor should be between 18 and 24 inches away from you. If the amount of space your monitor and keyboard take up exceeds this distance, you might adjust the placement of your keyboard.
Use a keyboard extender or under-the-desk tray to decrease the distance. Also make sure your desk is the right height.
Body size may also limit how close you can get to your desk. The best workaround is to address this directly by losing weight and toning up!
Not only do you need a clear space between you and your keyboard for usual circumstances, but you should also have room for a plan B. Set your workstation in such a way that you can easily move your mouse to other areas of your desk. Try alternating mouse tasks from one hand to the other every so often. This is to give your muscles a chance to rest and recuperate. It will help you avoid muscle fatigue and pain.
Ergonomic Tips for Managing Your Body While At Your Workstation
- When sitting at your computer desk, your arms should hang straight down from your shoulders and your elbows should be bent at approximately 90 degrees. Your forearms and wrists should be straight. This is the position that is least likely to strain the joints and muscles of your upper body, especially if you type for four hours or more per day.
- It's best if your chair has arm rests. Arm rests can be very supportive and may help you avoid neck and shoulder tension that comes from having the muscles hold these areas up as you work.
Sources:
Working Safely with Video Display Terminals. U.S. Department of Labor Occupational Safety and Health Administration. OSHA 3092. 1997 (revised).
Office Ergonomics. Minnesota Department of Administration Safety and Industrial Hygiene Unit. Power Point Presentation.
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