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Computer  related neck pain

Neck pain, headaches and shoulder and arm pain are common computer-related conditions.  Both muscle and joint problems can be caused or made worse by poor work station design, bad posture and sitting for extended periods of time.

Muscle and joint related neck pain may be attributed to poor postural stability of the extensor muscle group of the neck, which means that if the muscles that lie deep in the neck are weak you may be more susceptible to straining the neck joints and muscles of the neck.  Sitting at a computer can result in muscle fatigue of the neck muscles and therefore it is important to ensure that you have strong deep neck muscles.  There are various strengthening exercises that can strengthen these muscles and clinical Pilates can be an effective method for strengthening also. 
Strengthening postural neck muscles will provide support for joints in the area thus creating stability and decreasing your susceptivity to joint strain or muscle injury. 

Poor posture can also result in neck pain so that if you sit with a forward head carriage it can result in stiffness of the neck joints into a flexed position.  This may lead to straining of the joints and surrounding joint capsule which results in joint pain.
It is therefore important to set up the work station to ensure that your posture is adequate. 

Prevention tips – Ergonomics:

•    Use an adjustable desk designed for use with computers; position the monitor so that it’s either at eye level or slightly lower.
•    Position your keyboard at a height that allows your elbows to rest comfortably at your side. Forearms should be roughly parallel with the floor and level with your keyboard.
•    Adjust your chair so that your feet rest flat on the floor. 
•    Use a foot stool if your feet don’t rest on the floor when the chair is adjusted for good arm position.
•    Switch to an ergonomic keyboard to offer your hands and wrists a more neutral position.

Working at a computer can cause back, neck and shoulder pain as well as headaches.  The risks can be reduced or eliminated with proper work station design, improved posture and good working habits.  Mechanical neck pain symptoms may also be improved with manual musculoskeletal treatment such as Osteopathy.  Osteopathy offers a diverse range of treatment techniques such as joint mobilisation, muscle stretching and soft tissue techniques which can help to restore the function and movement of the affected joints and decrease tightness of muscles.  Also your Osteopath can educate on the appropriate strengthening and stretching of the neck muscles to avoid strain and injury.

Anna Mamone
OSTEOPATH
B.Sc. (Biochem) B.Sc (Clin. Sc) M.H.Sc (Osteo)
East Melbourne Osteopathy
Cliveden Hill Private Hospital
29 Simpson St,
East Melbourne, Victoria,
Ph: 9419 7122 or 0409 665220
www.emosteo.com