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.