Pilbara Health

No matter what your job, chances are you have to deal with a computer at some point.

For some, it can be a major cause of back, neck, and shoulder pain simply because they are not sitting properly. A lack of regular breaks and exercise can also contribute to the problem.

The Australian Physiotherapy Association has put together some handy tips on how to avoid potential aches and pains:

1. Always sit in a good quality, adjustable office chair. Pull it close to the desk and adjust the height so your elbows, hips and knees are bent to about 90 degrees. Forearms should be parallel to or sloping down toward the desktop while feet should rest flat on the floor.
2. Adjust the backrest to support the curve in your lower back which will help keep you upright when typing.
3. Sit up straight and position your computer screen at a comfortable viewing distance. Keep the top of the screen below eye level and directly in front of you.
4. Don't work from documents flat on the desk. Use a document holder set close to the screen, at the same distance from your eyes.
5. Eliminate reflections by adjusting and tilting the screen, ensuring there is no light source directly behind it.
6. Don't use a notebook computer for extended periods. If unavoidable, check the top of the screen is below eye level, then plug in a mouse and normal-sized keyboard.
7. Limit continuous computer use and take a break every 30 minutes to do some neck, wrist, and shoulder stretches. Focus on a distant point to give your eyes a break. Get up and walk around every hour.
8. Learn to touch type so you don't have to bend your head forward searching for the keys. Study the function keys and short cuts to reduce the amount of mouse use.
9. Maintain general fitness by keeping yourself strong, active and flexible. Manage the stresses of work and study with a balance of exercise and relaxation.
10. Take notice of early warnings: if you feel aches or discomfort in any part of your body, check your posture, take a break and, if the pain persists, see a medical professional.