Tips for Healthy Work

While you may think that office work is "safe," typing and using a mouse can be damaging to the muscles, tendons, nerves, and blood vessels.  The physical demands of computer work can lead to pain and work-related musculoskeletal problems (MSDs) like tendonitis, nerve compression and back pain.  Not enough recovery and workplace stress can heighten these effects.  Computer work causes harm when you make repeated and/or forceful motions of the fingers, when you hold your arms, hands or neck in uncomfortable positions, and when you don't get enough rest throughout the workday.

Why Computer Work Causes MSDs

• Your body needs to move and relax at work

Although your body is not moving while you are working at a computer, your muscles and tendons are vigorously at work.  You will not have sufficient blood flow if your muscles cannot frequently relax.  Toxins will build up in your muscles and tendons and limiting your large muscles (back, legs, and arms) to movement will limit blood flow.  This causes discomfort, soreness, and pain.  It can lead to tissue damage and inflammation.

• Your body is strongest and healthiest when your joints are in relaxed, neutral postures

Working with the joints in non-neutral or bent positions puts pressure on nerves and tendons and limits blood flow.  Neutral postures place the least amount of stress and strain on your musculoskeletal system.  Using a mouse, typing on a keyboard, and other "simple" desk tasks, make you reach out, bend your wrist, and tilt your head in unnatural positions.

• Repetitive forceful movements of small muscles are a strain

You may think that your fingers and forearms are strong, but really, they weren't made to be tapping at a keyboard repetitively.  Those repetitive motions can lead to discomfort and pain in your shoulders, elbows, forearms, wrists, and fingers.

• Pressure can cause tendon, nerve, and blood vessel damage

Leaning on desks, wrist rests, or unpadded armrests can compress tendons, nerves, and blood vessels.  Chair pressure on the legs does the same.  This also leads to musculoskeletal damage.

How to Reduce Fatigue, Discomfort, & Pain While at the Computer

• Work in neutral postures

Neutral means, neck is straight, not bent back, forward, or to the side

1. place monitor and keyboard right in front of you
2. make sure the screen is at the right level for you

Shoulders are relaxed, not hiked up, and not winged out when using armrests

1. don't use armrests that are too high or too low
2. don't work with the keyboard on the desk as this is usually too high...try using a keyboard in which the height is adjustable 

Lower and middle back are firmly supported by the chair

***Make sure you are taking plenty of breaks throughout the workday.  After 25 minutes of sitting, leave your workspace and do something else for 5 minutes.  

Discomfort, stiffness, soreness, numbness, and tingling are signs of musculoskeletal stress and strain.  You should see your physician if the symptoms last for more than a few days or feel free to contact us with questions you may have regarding your pain.

Dr. Raul Marquez Orthopedic Surgery Center
Phone: 956-668-0060

Address: 2402 Cornerstone Blvd. Edinburg, Texas 78539