I experience neck pain when looking at the computer monitor
Make sure to position your monitor in front of you not on either off-sides. The computer monitor should be adjusted in such a way that you are directly looking at the computer monitor and your eyes are level with the top 1/3rd of the computer monitor screen. You may need to invest in a monitor riser
to be able to position your computer screen at the right height.
The computer monitor should be positioned at least an arm’s distance away from you when seated. Your ears should be over your shoulders so as to avoid chin protrusion and unnecessary neck strain. Most people tend to stick their neck forward when they have difficulty reading the print on the computer monitor. If you cannot read the screen clearly with the computer monitor just beyond arm’s length, it may be time to have your eyes checked by an Optometrist.
Ideally your desk should have:
- Have a workable surface that is level and sufficient area for you to be able to perform a variety of tasks.
- Be high enough to provide room for your legs to easily fit underneath the workstation without you hitting your knees on the top of the workstation.
- Be at least 55cm deep to allow for ample leg room.
- Be set up so that all frequently used items such as pens, phone, manuals or mouse can be easily reached without needing to lean forward or twist in your chair.
I have to lean forward to reach for my telephone
As previously mentioned, any item used frequently such as a telephones or mouse need to be within the neutral reach zone - the area you can reach whilst sitting where your elbows can remain by your side. Repetitively reaching beyond this comfort zone to answer the phone or any other object simply places unnecessary stress on your arms and neck.
The phone should be placed on your non-dominant hand side (i.e. left side for right handers). This will allow for easy coordination between answering and holding the phone in your non-dominant hand, while allowing your dominant hand to take notes or use your mouse.
My work requires mostly taking on the phone and typing at the same time
There is only one solution to this problem and that is the use of a telephone headset. Trying to talk on a telephone and type at the same time usually requires an individual to “cradle” the telephone headset between their ear and their shoulder. This posture places significant pressure on both the neck and the shoulder and over time, may result in pain. When your work requires handling of long duration calls more often, use the speaker phone feature on your phone (with the junction that it does not disturb your co- workers) so you don’t have to hold the handset to your ear for long periods.