How might your Computer cause Back Pain: How to avoid it

[Shamim Ansary]

Back pain and Computer Equipment are closely linked and can be signs of RSI. For computer users, RSI (Repetative Strain Injury) is a real danger. Its effects can be permanent and you don't always see that coming!

Back pain may be caused by your posture (which is easy to forget) and stretching exercises and posture reminders would help you keep your back mobile. Posture Minder software is excellent for this and well worth considering.

Osteoarthritis, Spinal stenosis and Slipped disc are possibilities which your Doctor may be considering.

Two treatments that are not entirely mainstream but with high levels of success and well worth reading up about are...Alexander Technique and MindBody Syndrome Treatment.
 
Our Computer Posture RSI Summary for Employers page may also be helpful to read.

What is RSI?

RSI covers many varied conditions and some medical people disagree with the term "repetitive strain" however in the context of conditions caused by computer use, it seems an accurate description.

Muscles held at their extremes for long periods fatigue, put pressure on other muscles and lead to other problems such as nerve entrapment and accelerated erosion of joints. Computer posture typically involves unconsious muscle fatigue through postures held too long. Moderate work stress also leads to unconscious muscle tightening so the sources of RSI are easy to spot!

Good Computer Posture

Checklist

    Adjustable height seat
    Lumber support
    Screen at arms length
    Top of screen no higher than your eyes
    Wrists not at an angle for either keyboard or mouse
    Keyboard and Mouse should be close enough for your forearm to be near horizontal and in-front of you rather than at an angle away from you and your upper arm to be near vertical

    Keyboard and mouse should be roughly next to each other without your forearm drifting off at an angle to strain to use the mouse.

    These days with numeric and function keypads on keyboards it is making keyboards much wider than previously resulting in the mouse being too far away and further arm twisting. If you don't absolutely need the extra function keys, get a compact keyboard instead.

Important advice to avoid RSI

    Keep moving and don't maintain any fixed posture for more than a few moments

    You need to move your body around a bit and not stay in a fixed position. Physiotherapists have suggested, humourously, that a seat with upturned pins on it is ideal...ensuring you didn't sit there for long! Some large employers deliberately specify office seating with slightly harder seats to encourage more movement in the user.

    Avoid working with your muscles tense

    Your mouse and keyboard are major factors to get right - note the point in red above!

    An ergonomic vertical mouse is a great improvement but if your keyboard is a yard long your ergonomics will still be high risk! All of the ergonomic equipment and advice are really aiming to reduce tension in your posture. It is holding a tense posture for too long that causes RSI conditions.

    Carry out desk exercises to maintain mobility and flexibility

    In all cases, we advise you seek professional medical opinion (Doctor or Physiotherapist).

    Back and Neck postural problems often involve such things as "chin tucks" and you can read a concise explanation of many of the issues and appropriate exercises can be found on the Australian website PhysioAdvisor - Postural Syndrome

What treatment is appropriate

You can read about RSI conditions, symptoms and treatments on our webpages. Once symptoms appear, it is important to seek professional medical advice to establish a diagnosis. You might have something which is transient and will pass in a few days with care or it might be the start of something more difficult. Your Doctor or Specialist might need further information to diagnose your condition, such as x-ray, MRI, nerve conduction tests or blood tests.

Tendonitis conditions such as Carpal Tunnel Syndrome, Tennis Elbow, Golfers Elbow may respond well to rest; avoiding further muscle overuse through the use of tools and aids such as an ergonomic vertical mouse is wise. Osteoarthritis and nerve entrapment conditions are likely to suggest physiotherapy as an appropriate route for conservative treatment. Again, taking steps to reduce your risks using RSI tools is sensible.

If you carry a laptop, you should also consider how you carry it and where appropriate wheeled laptop bags will reduce your postural problems significantly and particularly relevant for shoulder and back conditions.

Although we would recommend going down the conventional medical diagnosis and treatment route, you should be aware of alternatives and things that you can do for yourself. We have provided links on the condition pages to physiotherapy exercises. Vibration plates are a means of having physical exercise at home and alleviating pain. Many people find acupuncture, reflexology, TENS machines, are helpful in pain relief.

Some Doctors are more open minded about alternative therapies and even alternative diagnosis.

Alexander Technique can be appropriate in reducing ongoing muscular tension, which is conventionally considered to be the cause of most RSI conditions.

MindBody (Tension Myositis Syndrome) Treatment can be liberating and is highly recommended for those with diagnosed RSI conditions who are looking into the future with some gloom

Source: http://www.computer-posture.co.uk/back-pain-computer

[Shamim Ansary]

How you use your computer can be a major cause of back, neck and shoulder pain. Poor posture while sitting at the computer, lack of regular breaks and exercise all contribute to the problem.

Here's how to minimise the damage.

    Always sit in a good-quality, adjustable and comfortable office chair. Pull your chair close to the desk and adjust the seat height so that your elbows, hips and knees are bent at approximately 90 degrees. Your forearms should be parallel to or sloping down toward the desktop. Your feet should rest flat on the floor — use a footrest if necessary.

    Adjust the backrest of your chair to support the curve in your lower back and to help keep you upright when typing. Relax your shoulders.

    Sit straight and position your computer screen at a comfortable viewing distance, generally at arm's length. Keep the top of the screen below eye level and directly in front of you. Don't use your screen positioned to one side.

    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, or prop your work on a folder between the keyboard and screen.

    Ensure your screen is easy to see. Eliminate reflections by adjusting and tilting the screen and ensure there are no light sources directly behind it. Adjust the brightness control to suit.

    VIEW GALLERY: 10 toning yoga poses

    Don't use a notebook computer for extended periods. If this is unavoidable, then check the top of the screen is below eye level, and plug in a mouse and a normal-size keyboard.

    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. Change your tasks regularly to alter the load on your body.

    Learn to touch type so you don't have to bend your head forward searching for the keys. Alternate between mouse and keyboard by varying your inputting tasks. Learn the function keys and short cuts to reduce the amount of mouse use.

    Maintain your general fitness. Keep yourself strong, active and flexible with activities such as yoga and Pilates. Manage the stresses of work and study with a balance of exercise, relaxation and other stress management approaches.

Source: http://health.ninemsn.com.au/family/womenshealth/693952/using-the-computer

[Shamim Ansary]

How to: avoid back pain while at the computer

Most hacks spend a good chunk of their working life hunched over the computer pounding away at the keyboard trying to beat those ever-pressing deadlines.

For them, as for a good proportion of the working world, back pain caused by poor working conditions can be a real problem.

Here Nicola Tann - formerly a body-conditioning instructor and professional dancer and now a freelance journalist - sets out some simple but effective tips on how stay pain-free at the desk.

Set up

Having a comfortable place to work makes a huge difference. If you are squashed into the corner of a bedroom, your desk is cluttered, or your lighting is insufficient, you will respond physically - by hunching up or leaning forward to peer at your screen.

Make sure:

•    Your chair is comfortable and at a height where you can rest both feet flat on the floor.
•    Your keyboard is far enough forward on your work surface so that you can rest your forearms, from elbow to wrist, on the desk. This relaxes the shoulders, helping to prevent tension and possible nerve irritation.
•    Your chair, desk and monitor are all at the correct height to work comfortably and you have adequate light.
•    You use a separate keyboard if you work on a laptop.

Sit up

Many of us, when we imagine we are sitting up straight, can in fact over-compensate for our normal postural problems. If, for example, we usually have rounded shoulders, when told to sit up straight we may pull them too far back. In many cases this will throw the lower spine out of alignment too. Here are a few tips to help you to find a straight spine. (If you start to tense up during the following steps, take a few moments to breathe into the tense area and relax - the spine should feel able to move, not set in concrete.)

•    Sitting with both feet flat on the floor, feel the two 'sitting bones' in the buttocks taking equal weight.
•    Now start to feel the back of your skull becoming buoyant and gently pulling up away from your 'sitting bones'. (The top of the head is actually close to the crown, far further back than you might imagine, so the chin will drop down slightly as the back of the neck lengthens.)
•    As the two ends of the spine lengthen away from each other, gently pull the belly button in toward the spine for support, keeping the ribs relaxed. (If you find this hard to feel, use an out-breath to pull in.)
•    Finally, let your shoulders slide down away from your ears. To help broaden the shoulders imagine someone gently pulling them away from each other. Tip: Shoulders should feel broad across the front and the back at the same time.

Counter attack

The simplest rule to follow is: 'do the opposite movement to the one that is causing the problem'. If your screen is to your right, move it to the left. Swap your mouse to the other hand - you will get used to it much quicker than you think. This can be applied beyond just working practice - sleep on your other side, carry your bag on the other shoulder, hold your phone in the other hand. Here are some gentle stretches on this premise that can be done either at or by your desk. Repeat each a few times. Sit up straight and:

•    Circle the shoulders up, back, down then forward. There are three shoulder circles - one with the arms hanging down, one circling the elbows with each hand on its own shoulder, and the third circling the whole extended arm - that work every muscle in and around the shoulder joint.
•    Sitting with your hands in your lap, pull your shoulders up to your ears and hold for a few seconds before letting them relax down.
•    Gently move your head, making sure you return to upright between each stretch. Drop your ear toward your shoulder on each side. Look left and right, and up and down - when looking up be careful not to 'crunch' into the vertebrae, but to extend, keeping some length in the back of the neck.

Move it

Walking is, after lying horizontal, the activity that puts the least pressure on the spine, (with standing coming third and sitting the worst of the four), but any gentle movement is good if it's raining or your flat/office is too small for a good walk.

Try every hour or 90 minutes to get up from your desk and move around - even if it's only for a few minutes. Here are some suggestions:

•    Go round the block/ to the park/ for a paper if it's a nice day. As you walk let your shoulders drop away from your ears and your arms swing naturally by your side - this will relax the shoulders, helping prevent possible nerve irritation, and naturally stimulate lymph drainage - a process that can become sluggish if inactive for long periods.
•    If you work in an office, go to talk to a colleague rather than emailing them or picking up the phone - and try to leave the office for some fresh air daily.
•    If you work at home there is a lot you can do. Wander round the garden, or put on your favourite song and dance and sing/shout-along. It may sound silly, but singing engages the diaphragm and this in turn encourages deeper breathing, naturally dispelling tension.

Relax

Neck and shoulders - lie on the floor with your arms out to the side, palms facing up, feet propped on the floor, hip width apart with knees pointing up to the ceiling. Breathe naturally into your belly, feeling your whole body relax into the floor.

As you breathe allow the shoulders to relax, feeling the front of the armpit opening up. Then feel the weight of the head sinking down into the floor. Gently roll the head from side to side over the back of the skull, (keeping your chin slightly tucked down), as if your head were full of sand, and you were pouring it from each ear. Continue to breathe steadily and deeply.

Lower back - kneel, sitting back on your feet, with the knees slightly apart. Lean forward to rest over your thighs and rest your arms along the floor either out in front of you or back by your legs - whichever is more comfortable. Let your head relax forward and rest here for as long as you need, breathing deeply and, again, allowing the whole body to relax toward the floor. Tip - let the 'crease' in the front of the hip deepen and get softer as you relax.

Treatment

Physiotherapy, osteopathy, chiropractics, massage and acupuncture can all provide relief, and should be viewed as a business expense. When you find the right treatment and practitioner, you will wonder how you ever did without them. Getting timely treatment can not only relieve pain, but also prevent future problems.

Try getting a recommendation for a practitioner from someone you know or, if this fails, check how long a therapist has been practicing and if they have any experience in dealing with your particular problem. Most practitioners will be happy to have a chat before you book in with them, even if it is only over the phone, and if they're not willing then they may not be worth seeing.

Instruction

If you feel any pain or discomfort during any of the above exercises, stop immediately. Going to a pilates or body conditioning class will give you the benefit of advice from the instructor, who is trained to correct you on observation. Always arrive a little early to let the instructor know about any problems or pain you may have and they will be able to tailor their instructions to your needs.

Source: http://www.journalism.co.uk/news-freelance/how-to-avoid-back-pain-while-at-the-computer/s12/a53016/

[Shamim Ansary]

Treatment For Lower Back Pain Caused By Computer Use

Recently there has been much information disseminated about how to avoid lower back pain that is caused by computer use. However, it is hard to implement the preventative measures that can avoid treatment being required. The recent economic downturn has seen people working under high levels of pressure and there is a tendency for men especially, to try and ‘cope’ rather than taking frequent breaks and ensuring that all work stations are fully ergonomically designed. Instead, work is being undertaken whilst hunched over a laptop or in the evening on a desk that is not designed to be used for a long period. As a result, back pain, especially in the lower back, may soon present as a problem.
 
If you have developed lower back pain and you suspect that it has occurred from continued computer use, then seek a medical opinion, simply to have this confirmed. Although the pain may well have developed from computer use, it is simply common sense to ensure that there is no underlying condition. But if you have had confirmation that it is computer use that has caused your pain, then what are the treatment options?
 
Individual Treatment Plan
 
No two people are the same and people use computers in different ways, with different work stations, different techniques etc. So it is important that there is no one ‘single’ plan for treatment, each plan should be individually tailored to ensure that the individual is treated according to their specific needs. At Spinal Healthcare we believe that this is an integral part of ensuring that the most effective treatment is achieved.
 
Physiotherapy:
 
Physiotherapy can really help to alleviate the pain and ensure that working practices are changed to prevent further problems developing. Often there is a misconception that working in a way that is ‘correct’ will be much more time consuming, but working with a physiotherapist, patients can learn how to work safely without losing any valuable time. Again it is vital that this is done on a one to one basis, to specifically cater for the individual needs of the patient.
 
Exercises will be recommended to ensure that the muscles and spine are stretched and relaxed to improve the condition.
 
Massage:
 
Massage may be undertaken by your physiotherapist to ensure that the affected areas are given some relief.
 
Acupuncture:
 
Where it is appropriate, acupuncture may be recommended to help alleviate the pain and discomfort.
 
Medication
 
In order to manage the pain medication may well be prescribed and if appropriate and the pain is ongoing and does not respond well to physiotherapy etc, then steroid injections may also be used to reduce inflammation within the affected area.
 
Usually these treatment options will ensure that the condition is greatly improved and there is no need for any surgery. However, treatment should not be delayed and indeed should be sought as soon as the pain is felt. Ignoring the problem will simply aggravate it; it will not go away on its own!

Source: http://www.spinal-healthcare.com/article.php?article_id=63