Valley physical therapist offers simple steps to prevent pain for computer users | Health & Fitness

We all spend a fair amount of our life in front of a computer and there are some simple steps to avoid pain and injury.

Here are some tips to keep your spine in a neutral position so that your muscles are aligned in their most efficient way.

1. The top of the monitor should be at eye level and at arm’s length away

2. Keep head upright and chin level with shoulders relaxed

3. The chair should have a firm lumbar support that rests in the small of your back

4. Arms should rest comfortably at your side

5. Your elbows should be bent at an approximate 90-degree angle with armrest directly under elbow/forearm

6. The keyboard should be slightly below elbow height

7. Keep wrists straight and mouse next to keyboard at same height level

8. Keep your hips bent at slightly less than a 90-degree angle

9. Adjust the seat height so that knees are slightly below hips

10. Be sure feet are resting on the floor or use an angled foot rest/stool if desk height cannot be adjusted

Other things to consider in order to avoid injuries typically related to computer workstations:

• Sitting in any one position for too long can lead to neck, back or wrist pain. Take 5-10 minute standing or walking breaks every two hours.

• Use arm, hand and finger stretches to relieve tension built up from repetitive motions

If you continue to have trouble, then it is time to seek further medical help.

Your local physical therapist at Edge PT & Rehab is there to help you and can be reached at (425) 292-0223 or


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