A lot of the issues that come with poor working posture are down to the computer monitor and its positioning.
Working with an inadequate computer monitor can lead to headaches and discomfort in the neck and shoulders.
Other issues associated with computer monitors include:
- Poor screen resolution (forcing you to sit too close to the screen, or to lean in or squint to see)
- Monitor glare and reflection (often linked to poor workspace lighting)
When checking the settings of your computer monitor, it’s key to first address other aspects of your workspace set-up. For example, you should first seat yourself comfortably and make sure any issues with your chair or desk are resolved before you address any potential issues with your computer monitor.
Solutions
- Position yourself correctly
The distance between you and your screen should be dependent on your eyesight (and adjusted for use with glasses). It should not be dependent on the depth of your desk.
- Position your monitor correctly
Your monitor should be positioned so that it’s parallel to you, allowing you to keep your torso, hips, legs and feet aligned.
As a general rule of thumb, the top of your monitor should be level with your eyes when you’re sitting in a comfortable, supported position. The height of your monitor might differ slightly if you wear varifocal or bifocal glasses, but in any case, you should try to avoid leaning in to peer at your screen as doing so can lead to headaches and discomfort in the shoulders.
If you have reduced range of motion in the C-spine, you may find that the rule of thumb for monitor height doesn’t apply.
If your monitor is too low and is not built with an adjustable stand, you could introduce a monitor riser to make sure you can set your screen to the optimal height. (Adjustable monitor risers are preferable for those who desk-share or hotdesk).
- Select an appropriate screen size
The screen should be large enough to display your work (i.e. large documents should not be made too small to see because the screen isn’t large enough).
Where this is the case, you may be able to adjust the image by adjusting the zoom in the software you’re using, or adjusting the zoom on the monitor display. However, this can often mean having to scroll horizontally or vertically to view the full document or image.
- Adjust the display to suit your needs
The contrast between on-screen text or images and the on-screen background should be set to a ratio that makes text easy to read without being so dark that you naturally lean forward to see the display better, or so bright that you run the risk of getting a headache.
All computer monitors have settings which allow you to adjust the brightness and contrast ratio of the display, so you should test different options to find the setting that suits you best.
When working with on-screen documents, be sure to select a font type and size that ensures the document is easy to read.
Keyboard
Using a keyboard that’s not well-suited for you can lead to:
- Shoulder discomfort (from incorrect posture or tension)
- Wrist discomfort (by causing the wrists to be used or positioned in ulnar deviation – usually dictated by the size of your keyboard)
- Tenderness in the fingertips and joints of the hand
Much like issues associated with the computer monitor, problems with the keyboard can often be mitigated by addressing other aspects of your workspace set-up, for example your seating and working posture. You may find that making adjustments in these areas can resolve any issues you’re having with your keyboard without having to replace the keyboard itself.
Solutions
There are a number of factors to consider when selecting the right keyboard for you:
- Keyboard width
The width of your keyboard should be similar to that of your chest, but it’s important to remember that the wider the keyboard, the further your hands will have to travel while typing, which can lead to fatigue.
Opting for a narrow keyboard can offer some benefit, as narrow keyboards don’t usually have a number pad, meaning you’ll be able to place your mouse closer to the keyboard and have better control over the angle of your wrist and elbow while using it.
A curved or split keyboard can help to reduce the degree of ulnar deviation at your wrist, while a ‘tented’ keyboard can reduce the amount of pronation required.
- Keyboard depth
When working at a computer, you should always try to keep your wrists and hands hovering above your keyboard, rather than resting your wrists on the keyboard/desk and reaching for the keys with your fingers.
Opting for a keyboard which is a little deeper can help you to avoid resting your wrists unnecessarily while typing.
If the wrist is a problem area for you, you can choose to use a wrist rest, but this should only be used where extra support is needed, and you should always make sure the wrist rest is set to the same height as your keyboard.
Using floating armrests may also help to resolve some posture issues and increase comfort while working, but bear in mind that your movement will be more restricted.
- Keyboard slope
Whilst there are several configurations available, including keyboards that slope from the back to the front and from either side, sloped keyboards require greater wrist extension while typing and are therefore best avoided.
One key exception is in cases where the user needs to see the keys as they type. In this instance, the keyboard should be tilted to reduce neck flexion.
- Design of the keys
There are also different options available for the shape and weight of the keys. Whilst most keyboards have flat keys, on some the keys are concave, and it really boils down to personal preference when it comes to deciding which is best for you.
The main thing to keep in mind when selecting your keyboard is to make sure the keys aren’t too heavy or difficult to type with. Choosing a keyboard with softer, lighter keys can reduce DIP and PIP joint pain when typing.
- Keyboard positioning
Once you’ve found the perfect keyboard, you then need to make sure it’s positioned correctly on your desktop.
Your keyboard should sit central and parallel to your torso, and close enough for you to reach and use comfortably. Using armrests is fine, but you shouldn’t be tempted to rest your wrists on the desk – your wrists and hands should hover over your keyboard to allow maximum movement while typing.
- Alternative technology
If using a keyboard to type continues to pose a challenge, you might consider using alternative technologies, such as microphone dictation or speech to text software. However, it’s important to bear in mind that this might not be the most practical solution in shared offices, and you’ll also need to first check that your computer is compatible with such software before gauging whether or not this is a viable option for you.
Mouse
Most of the time, finding a mouse that’s comfortable to use will come down to personal preference, and the only way to properly gauge whether or not it’s a good fit is by trying it out first.
When using your mouse, you should try to avoid resting your arm on your desk or armrest unnecessarily, as staying in this fixed position over time can cause pain and discomfort in your shoulders and neck.
Solutions
When on the hunt for your new mouse, ask yourself a few key questions:
- Does it support your hand and wrist at the right angle?
If the angle is too severe (i.e. ulnar deviation or hyperextension of the thumb at the metacarpophalangeal joint) this may lead to joint strain and pain over time.
- Is there any nerve compression (at the Guyon’s canal, carpal tunnel or cubital tunnel)?
A mouse which allows your hand to sit at a slight angle (i.e. not flat) will often be more comfortable and place less stress on your hand and forearm.
- Does it cause pressure on any bony parts of the hand or wrist?
The ideal mouse will lift the heel of your hand just clear of the desk whilst offering a large enough surface to rest your palm on, without digging in or adding pressure to any areas of your hand where bones or tendons are more pronounced.
- Does it move across the work surface easily?
Is the mouse easy to grip and light enough to move across your desktop? If moving the mouse is something you struggle with, you might consider buying a mouse with a built-in roller ball that can be operated with your finger or thumb and used to navigate the cursor on the screen.
- Is it the right size?
Your mouse should fit comfortably into and provide ample support for the arch of your hand.
- Will you be using a wrist rest?
If so, you’ll need to keep this in mind and consider how it might alter your hand posture and positioning.
Wrist rest
Whilst wrist rests can help with providing additional support to your forearms while typing, they can also cause as many problems as they solve.
If you’re considering using a wrist rest at your desk, be wary of:
- Shoulder discomfort
- Nerve problems in your hands
- Ulnarly deviated wrists and fingers
Wrist rests often encourage the user to bear additional weight on their forearms, which can increase pressure on the wrist and cause poor posture at the shoulders and neck.
Finding the right mouse that supports the arches of your hand and is comfortable to use should mitigate the need for a wrist rest.
Solutions
Should you decide to use a wrist rest at work, follow the tips below to make sure you can use it safely and correctly.
- Your wrist rest should help with spreading weight and pressure across your wrists
- Wide, thick gel rests work well close to the keyboard, whilst bean bag-type rests are well-suited for providing extra support to a single wrist
- The outer material of the wrist rest should be kind to the skin to help avoid any irritation
