Do you suffer from neck pain at the end of the work day? Many computer users complain of pain in their shoulders and neck, frequently caused by poor posture and over-working the muscles. The goal while sitting at a computer is to remain relaxed, in a natural sitting position. Slouching or awkward sitting positions can strain the muscles throughout your back and neck resulting in discomfort or even injury. These ergonomic tips can help you find relief.

1. Rest and Stretch: Don’t forget that even a sitting position uses muscles. Give those muscles in your neck and shoulders a break. Stop about once an hour for a quick break. Stretch your muscles, and walk around for a few minutes
2. Apply Heat or Cold:  You can use hot or cold compresses to find immediate relief from pain. If the muscles are inflamed, applying cold packs can numb the pain and reduce swelling; be careful not to place ice directly to the skin. Applying heat to sore muscles will help them relax and will increase blood flow; never apply heat to an inflamed area.
3. Correct Your Posture: In order to use a computer for long periods of time without pain or injury, you must practice good posture. Start with your chair. You should feel completely comfortable and relaxed in your chair, even after sitting for hours. Does the back rest properly support the curvature of your lower back? Sometimes a rolled towel or additional lumbar support can help if you need more padding. Also, adjust the height so that your feet rest firmly on the. Finally, lower your armrests. Your arms move freely at the elbow while typing so that your neck and shoulders remain relaxed.
4. Move Your Keyboard: For the most relaxed, natural posture, the keyboard should sit just below your elbow height, one to two inches off your lap. You also need to stop reaching for your mouse; instead pull your mouse as close to the keyboard as possible. An ergonomic, mini keyboard is designed to be more compact, allowing your mouse to move closer to your body center. Try using an adjustable keyboard tray for quick, easy adjustment of keyboard height.
5. Lower (or Raise) Your Monitor: The height of your monitor has an incredible impact on your neck. If it is too high or too low, you will quickly strain your neck and probably experience frequent headaches. Your computer monitor should be directly in front of you, at eye-level. Consider using a monitor stand to elevate your screen above the top of your desk or work surface. The screen should only be 15 to 25 inches away from your eyes. Laptop users should have a separate keyboard or monitor, so that you can still use good posture without compromising screen placement.

Most shoulder and neck pain is caused by poor posture and overuse. Stretching and resting can bring some immediate relief, and if done regularly, can decrease future pain. But the best long-term solution is to restore and maintain good posture. Find a good, ergonomic chair that naturally, encourages good posture. And adjust your work space with right ergonomic keyboard to help you maintain healthy habits for years to come.

Filed under: Category Business, Health | Tags: ergonomic chair,ergonomic keyboards,headache,keyboard tray,lumbar support,mini keyboard,neck pain,pain,pain relief,Tips by emily