Do you suffer from neck pain or lower back pain when you work at your computer for too long? Do your fingers and hands start to tingle or go numb? You could be suffering from nerve entrapment or carpal tunnel syndrome.

While we can treat these conditions at Spine Correction Center of the Rockies, prevention is better than cure. Renovating your workspace is the key to creating a more ergonomic space so you can avoid nerve compression, carpal tunnel syndrome and other discomforts of working at a computer for long hours.

Use a Desktop Computer

While laptops are growing in popularity, their design is inherently awkward. When the screen is at the ideal level for viewing, the keyboard is too high. When the keyboard sits comfortably, the screen is too low. Laptops are fine for occasional use, but for extended working hours, purchase either a separate monitor or keyboard and keep your laptop on a hard, sturdy surface.

Purchase a Functional Desk

Computer desks with roll-out keyboard trays have the best design for long working hours. The keyboard is low for comfortable typing while the raised surface puts the monitor at eye level.

Pick a Comfortable Chair

If you’re the only person using the workspace, pick a chair that’s most comfortable for you. Look for the following features in a work chair:

• Good backrest for lumbar support
• Armrests and headrest
• Comfortable reclining function that allows you to sit at a posture of 100 to 110 degrees

According to the University of Pittsburgh’s Workplace Health & Safety Program, a reclined position significantly decreases postural muscle activity and pressure in the lumbar spine. This makes for a more relaxed, sustainable sitting position than the erect 90-degree posture often portrayed.

Select Ergonomic Products

Just about every office product these days claims to be ergonomic, even if it’s not. Shop smart by looking for evidence to back up the manufacturer’s claims. Keep your receipts; if the products you buy still feel uncomfortable after a week of using them, exchange them for something different. Here are the types of items to look for:

• Keyboard: When you think of an ergonomic keyboard, the type that’s split at an angle usually comes to mind. This could be an appropriate product if you have carpal tunnel syndrome, but don’t consider it your only option. The University of Pittsburgh states research is inconsistent regarding the benefits of split keyboard designs. For most people, a standard keyboard facilitating a vertical wrist extension is perfectly comfortable.
• Mouse: Try out different mouses at the store (yes, “mouses” is correct, not “mice”), and see how they feel in your hand. The mouse you choose should be big enough to fully support your palm.
• Skip the wrist rest: Contrary to popular belief from a few years ago, wrist rests don’t offer many benefits. In fact, by adding pressure to the undersurface of your wrist, a rest can actually increase carpal tunnel syndrome symptoms! For this reason, floating hands may prove to be the better option. If you do want a wrist rest, choosing a flat, broad, firm-surface design, and rest the heel of your palm on this – not your wrist. Even then, only rest between bursts of typing.

Position Computer Components Properly

With all your workspace gear collected, it’s time to make it as ergonomic as possible so you can remain comfortable for long hours:

• Angle the monitor so it faces you directly at eye level. Select a viewing distance of about an arm’s length away.
• Position the keyboard so you can type on the keys with your wrists held as flat and straight as possible. Make sure your elbows are bent to 90 degrees or greater when typing to prevent nerve compression at the elbow.
• Position the mouse near the body so the upper arm and elbow can stay as tucked in as possible.
• Place the items used most often within comfortable reach.

Maintain Good Habits

Even the most ergonomic workspace is worthless if you don’t use it correctly. Follow these tips for good posture and taking breaks to keep nerve entrapment, carpal tunnel and other discomforts at bay:

• Keep your back pressed firmly against the seat. Avoid slouching.
• Scroll through text frequently so the words you’re reading remain about centered on the screen. If the text is too small, zoom in instead of hunching forward to see the words better.
• Sit with your feet flat on the floor or use a footrest. Never let your feet dangle.
• Take frequent “micro breaks” of two minutes or less. These breaks aren’t necessarily time out from work, but they give your body a break. For example, rest your hands in your lap when reading for a long period or get up and walk around when on a phone call.
• Take longer rest breaks every 30 to 60 minutes. Stand up and move around, get a drink of water, or take a bathroom break. These breathers allow your eyes, arms and back to rest so they don’t become as achy or tired.

For more tips to reduce nerve entrapment and carpal tunnel syndrome, please contact Spine Correction Center of the Rockies or call us at (970) 658-5115. We can help you get at the root of the problem and avoid future discomfort.