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 is 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 workspace.
• Add light minimizing drapes to lights above workspace.
• Take a 5-minute break from the computer every 60 minutes.

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.

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.

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.

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.

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.

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 non-cushioned 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.