We live in a computer age. More people spend most of their time behind a computer screen than ever before. And with all of that computer-time comes neck pain, back pain, and other stiff and achy joints.
Most pain and stiffness from sitting too long in front of a computer screen is due to improper ergonomics, or positioning of the body. A screen that is too low causes a person to tilt their head forward for the entire time they are using the computer. An average human head weighs between 15 and 20 pounds (more than a bowling ball!), and when the head is shifted forward, instead of vertical to the spine, all the muscles in the back of the neck and upper back have to work all day to hold it up. That causes muscle fatigue and knots, which causes pain in the back of the neck and shoulders.
To properly align your body with a computer workstation, start by ensuring that the monitor is in the correct position. The top of the screen should be horizontally in line with your eyes. You should not have to look down to see the top edge of the screen. The monitor should be positioned far enough away that by stretching your arm forward, your fingertips barely touch the screen. Additionally, the horizontal center of the monitor should be aligned with the center of your body, or nose. You should not have to tilt, twist, or turn your head to any side to see the screen.
The next important part of ergonomics is the positioning of the keyboard. With fingers resting on the home keys (F and J), the gap between your thumbs should be in line with the center of the monitor and your nose. Your elbows should be at your side, in line with your shoulders. As for the height of the keyboard, a line from your wrists to your elbow should be parallel to the floor.
Lastly, ensure that your chair is set to the proper height. A line from your hips to your knees should also run parallel to the floor, and your feet should be flat on the floor.
Obviously, unless you have a very flexible workstation and adjustable chair, it may be difficult to achieve this perfect ergonomic setup. However, to the degree you can change your workstation, you will lessen the aches and pains that your muscles feel after sitting at your computer all day. The core principle is to provide good stability and balance to your frame. Sitting in a position where you need to lean or twist for prolonged periods is a sure way to cause yourself stiffness and muscle pain.
The same care for ergonomics should apply when exercising. For example, when using an upright bike or stationary bike, make adjustments so that the body is not leaning too much or putting strain on a particular set of muscles over a long period of time.
