Neck pain from Computer Use

Neck pain or pain at the base of the skull is typical RSI for computer users. Even regular headaches after working days can be related to this.

This type of injury and pain generally originates from overused tendons at the base of the skull but can also be a symptom of Thoracic Outlet Syndrome, Cervical Osteoarthritis or Cervical Spondylosis. In most cases vibration therapy addresses neck pain effectively and other ergonomic tools, which we describe, will reduce the ongoing aggravation. In all cases however, it is important to get prompt investigation from a medical professional to diagnose your problem. 

Neck pain from computer postures arises from two issues:-

1. Holding tense postures – time flies when we’re at a computer keyboard and even when we’re reading what’s on the screen you’ll often find your arms are still held in a tense posture, ready to move that mouse or press that key.
2. Slouching or otherwise – most people unconsciously slump to some extent causing the back of the neck to compress. This causes more wear and tear on the bones in your neck, causes tendons to become fatigued and damaged and can trap nerves.

These postural problems can set off many symptoms from regular headaches to neck, shoulder, elbow and wrist pains. Our founder developed osteoarthritis in his neck from years of computer use and found he had a chronic RSI condition out of the blue: this is why he create this website!  Read our neck pain article which describes Thoracic Outlet Syndrome, Cervical Osteoarthritis and Cervical Spondylosis and recommends courses of action for you.

Computer posture and how to improve it

Poor posture at the computer, over a long period, is often the source of these conditions, for example:-

Imagine what happens to the cervical spine (neck bones) when in a slouching position for hours at a PC!

The spine is forced back on itself and when held in this position for long periods of time, frequently over years can result in accelerated wear and tear damage – reduction in disc height, spurs on the bone surfaces etc. This can trap nerves and cause pain.

Your checklist

1. Maintain good posture – check these items:-
   • Adjustable height seat
   • Lumber support
   • Screen at arms length
   • Top of screen no higher than your eyes
   • Wrists should be in line with your forearm and hand, not at an angle, when using keyboard and mouse
   • Upper arm should be by your side and your inner elbow should be just about touching your side. Your forearm should be near horizontal and directly in front of your side. Numeric and function keypads on keyboards make this difficult to achieve and the tensed twisted arm posture is a major cause of RSI conditions and places a great deal of strain and tension at the neck.
     This is why we strongly recommend a vertical ergonomic mouse and compact ergonomic keyboard
2. Thankfully highly effective software to monitor your posture exists using a webcam to spot when your posture ‘goes off’
3. Keep moving and don’t maintain any fixed posture for long periods. You need to move your body around a bit. Physiotherapists suggest, humorously, that a seat with upturned pins on it is ideal…ensuring you didn’t sit there for long!
4. Do you regularly use a shoulder bag, carry a work bag or briefcase in one hand? If so, this is a potential hazard in creating an imbalance in your shoulder (and chest/back muscles). A backpack bag can be better in creating more balance between the arms but can also add to impingement of tendons and nerves. A pull-along laptop/office bag, is often a much better solution because so much of the weight is transferred to the floor.
5. Other tools and aids relevant to computer posture RSI conditions generally are below. :
   • Vibration and massage therapy can bring fast relief to RSI pain caused by tight muscles.
   • A telephone headset eliminates the strain placed on your neck, shoulder and arm, particularly if you hold a handset between your cheek and shoulder.
   • Software that types for you gives the wrists, arm, elbow and neck a rest through being able to dictate emails, reports etc.

What to look for in Ergonomic mice and keyboards