Sitting for a long time at your computer can cause headaches and neck, jaw, back, shoulder, elbow and hand pain. There are a number of things you can do to help avoid problems. Try these 10 tips for better computer use.

1. Use a comfortable office chair that is fully adjustable. Adjust the chair height so that your hips and knees are at 90 degrees, and your elbows are at desk height. Your feet should rest flat on the floor, if they don’t, try using a low wedge-shaped foot stool.
2. Sit with your bottom right into the back of your chair and adjust the back rest so that it sits in the small of your back.
3. If you are using a computer, have the screen about arms length away and have the top of the screen a bit below eye level.
4. Use a document holder right next to the screen so that you don’t have to continually twist or bend to see your copy.
5. If you have to use a laptop for extended periods, try using a plug-in mouse and full size key board. Laptops should be used on a table top. If you have to use it on your lap try using a laptop stand to raise your work height. These are quite small and portable.
6. Make sure you take a short active break away from your desk every 20 minutes or so, stand up and walk around for 30 seconds or so and move your wrists, shoulders, neck and back. This is good for your body, heart, general health and new research is showing that it may also help to reduce your risk of developing diabetes. Every 2 hours take a break of at least 5 minute, go make a cup of tea or do a task away from your computer. Make sure you take your meal breaks and take the opportunity to go for a walk, play sport or go to the gym at lunch time.
7. Using a mouse for long periods causes you to sit in a twisted position and overload one side of your body. This is a big cause of neck, shoulder and hand problems. Make sure your mouse is comfortably placed and free from obstructions. Reduce your use of the mouse by learning keyboard short cuts. These tend to be fairly standard between computer programmes. If you are waiting for something to load on your computer, take your hands off the mouse or keyboard and move your fingers and wrists.
8. Stay fit and healthy. If you are strong, fit and flexible you will be less likely to develop problems.
9. Manage stress. Stress is another big factor in the development of neck and arm pain. If you become aware that you are tensing, take a few deep breaths and relax your neck and shoulders.
10. If you become aware of aches and pains, make sure you are sitting with good posture, take a break and try a few gentle stretches. If your pain doesn't settle quickly or if it keeps recurring, you may be developing an injury. Seek help early if you develop ongoing or recurrent pain.

At Sutherland Shire Physiotherapy Centre we have a special interest in the treatment of postural problems, neck, back, upper limb and jaw injuries and headaches all of which can be caused or aggravated by prolonged computer use or other office work.

Last updated: 1st August, 2020

Please note that the above information is of a general nature and is not intended to substitute for professional advice. You should always seek the advice of a qualified health practitioner to attain a proper diagnosis before starting any treatment regime.

This page has been quoted in

• "Bad Computer Posture" Article by Brian Johnston
  (Sunday Telegraph - Body and Soul - July 3rd, 2011)
• "How well do you sit?" from Safety in Australia, Health and Safety News

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