Computer-Related Aches and Pains

By Gina White; reviewed by James E. Sheedy, OD

Do you get headaches when you use the computer? What about a sore neck, shoulders or back? These are common complaints and there are two main causes, one having to do with your vision and one not.

How Your Vision Affects Your Body

As you age, your eyes will develop a condition called presbyopia. What this means is that for people in their 40s or older, the computer screen gets a little fuzzy, even with glasses. Trying to read a fuzzy screen can give you a headache.

So where do the other aches and pains come in? These are often caused by trying to read the screen through the bottom portion of bifocals, or though half-eye reading glasses. You tip your head up or lean forward to see and this unnatural posture makes you sore.

Read about how computer glasses can help, and how computer glasses differ from regular glasses. Also, what you need to know before you shop for computer glasses.

This computer worker needs to maintain better posture to avoid neck and back strain.

Ergonomics

Poor ergonomic setup is another cause of head, neck, shoulder and back pain. Follow these quick tips for maximum comfort.

Place your monitor directly in front of you, not off to one side (it should be about 20 to 26 inches away from you).

Make sure your monitor is neither too high nor too low. Computer vision syndrome (CVS) expert Dr. James Sheedy recommends that the center of the screen be four to nine inches below your straight-ahead gaze. You may need to place it on books or raise or lower your chair. If you reposition your chair, keep in mind that your arms should be parallel to the floor when you type, and your feet should be flat on the floor (or a footstool).

Finally, maintain good posture at your desk: keep your back straight and your shoulders back.

Summary

Computer glasses and/or ergonomic adjustments should clear up your aches and pains. If you continue to have problems, it's important to see your doctor.

[Page updated June 2007]