Prevent Common Injuries

Do you have any specific problems, discomfort, or symptoms of injury? Learn more about ways to alleviate and prevent discomfort and injury in these areas:

Head

Symptoms
Frequent headaches, usually in the afternoon.

Possible Cause

• Squinting to see the text on the monitor
• A glare on the computer screen
• Work area too bright
• Working too long without taking a break

Prevention

• Enlarge text on the screen to see easier.
• Use a text-to-speech tool to “listen” to long documents.
• Dust monitors frequently.
• Use shades for outside light or anti-glare screen.
• Remove a bulb or two in the light above your workspace.
• Take a 5-minute break from the computer every 60 minutes.

Neck

Symptoms

Sore neck, pain in either right side or left side.

Possible Cause

• Looking down at monitor
• Stretching neck outward to look at monitor
• Twisting neck to the side to view a monitor
• Holding phone with neck when taking a call
• Looking down to read documents while typing
• Use of a laptop or tablet

Prevention

• Elevate computer screen so it is at or a little below eye level
• Place monitor directly in front of you
• Center dual monitors directly in front of you
• Use phone rest or wireless headset to avoid straining neck with phone
• Use an external monitor at eye level with a laptop
• Use a document holder in front of the body to elevate documents
• Use a tablet holder/stand at eye level
• Take a 5-minute stretch break every 60 minutes

Shoulder

Symptoms

Tension and sore muscles.

Possible Cause

• Stretching outward to look at monitor
• Extending arms upward and outward to keyboard (desk too high)
• Overreaching to the side for the mouse
• Overreaching for items on the desk
• Carrying a laptop bag or heavy briefcase

Prevention

• Sit perpendicular in the chair, shoulders back and relaxed
• Place keyboard and mouse at belly button height for keyboarding
• Use a keyboard tray or elevate chair if desk is too high
• Move the mouse closer to the body
• Try a different type of ergonomic mouse
• Place frequently used desk items within arm’s reach
• Rotate arms to carry bags (never carry always on one side)
• Use a bag on wheels to transport heavy items
• Take a 5-minute stretch break every 60 minutes

Back

Upper Back

Possible Cause

• Leaning forward into the monitor
• Extending arms upward and outward to keyboard (desk too high)
• Overreaching to the side for the mouse
• Overreaching for items on the desk
• Sitting too long without taking a break

Prevention

• Bring monitor closer to the body
• Sit perpendicular in chair and relax
• Place keyboard and mouse at belly button height for keyboarding
• Use a keyboard tray or elevate chair if desk is too high
• Bring mouse closer to keyboard
• Place frequently used desk items within arm’s reach
• Take a 5-minute stretch break every 60 minutes

Lower Back

Possible Cause

• Leaning forward into the monitor (especially a laptop)
• No lumbar support from the chair
• Leaning over to open desk drawers, reach printer, file folders, etc.
• Sitting too long without taking a break

Prevention

• Sit back and relax into the chair
• Bring monitor closer to body
• Adjust lumbar support on the chair or find a chair with proper support
• Try a small pillow or lumbar roll between your body and the chair
• Get up or move chair over to the drawer
• Create a standing workstation
• Take a 5-minute stretch break every 60 minutes

Hand/Wrist

Symptoms

Tingling, numbness, sore fingers.

Possible Cause

• Repetitive motion of clicking the mouse
• Mouse does not fit hand size
• Mouse too far to the side, angling wrist outward
• Wrist is twisted to the side when mousing
• Wrist is bent upwards when keyboarding or using mouse
• Working too long without taking a break

Prevention

• Switch hands to click the mouse.
• Use a different size mouse or shape to fit hand more comfortably.
• Align mouse in front of body so wrist is in line with elbow.
• Try a different keyboard or mouse to make sure wrist is flat and not bent.
• Position the body so the wrists are flat and straight ahead for typing or mousing.
• Take a 5-minute stretch break every 60 minutes.

Legs

Symptoms

Sore calves, uncomfortable pressure on thighs, pain in the buttocks area.

Possible Cause

• Calves supporting weight of body
• Seat pan is putting pressure on incorrect area of thighs
• Seat pan is irritating the back of the knee
• Seat pan size and shape is wrong for body type
• Chair seat material is too hard

Prevention

• Adjust seat pan forward to support the weight of the body.
• Adjust seat pan backward so it doesn’t touch the back of the knee.
• Make sure the seat pan is adjusted so three fingers can fit between the back of the knee and the seat pan.
• The seat pan should fit the body type and be comfortable to sit in.
• Add extra padding to seat cushion.
• If using a standing workstation, use a foam mat for cushioning of the legs.
• Take a stretch or walk break every 60 minutes.

Feet

Symptoms

Sore feet or feet falling asleep during the day.

Possible Cause

• Crossing the legs
• Placing foot up underneath body while computing
• Standing at workstation without a cushioned mat
• Standing for long periods of time in heels or uncushioned shoes
• Too much clutter underneath desk
• Working too long without taking a break

Prevention

• Sit with feet flat on the floor or on a footstool for maximum comfort.
• Use a foam mat for comfort while standing.
• Remove clutter under desk so you can rest feet comfortably on the floor.
• Take a 5-minute stretch break every 60 minutes.
• Take a walk around the building to improve circulation.