The ways in which we use the personal computer, especially the necessity for prolonged sitting and deep focus on the task at hand, contribute to a great risk of injury to the spine.  Caution and common sense must therefore be employed to minimize damage to the individual while maximizing productivity.

Fundamental guidelines:

1. Take breaks every 15-20 minutes.  This should involve getting up and walking about the room. This will provide a break from using your eyes, promote circulation, and allow the spinal tissues to be exercised to avoid postural strain.

2. Maintain an upright posture at all times.  Avoid slumping, or sitting with your feet up.  Look straight ahead at your monitor screen.  In the ideal position, the middle of the screen will be slightly above eye level.  This differs from the advice of many ergonomic specialists in that this position is higher.  However, this head and neck position is the most favorable for your overall health.

3. Place your feet firmly on the floor in front of you.  If the configuration of your chair and desk does not allow you to have your thighs at a ninety degree or greater angle to the floor, then you may need a footstool or other support.  If you require one, use it.

4. Use a trackball or trackpad instead of a mouse.  A wireless mouse can also be valuable if compatible with your system.  Modify the settings of the input device to allow maximum travel with minimum movement of your hand and arm.  Over time, this can be most beneficial to your overall physical stress level.

5. Use a headset if you are ever on the phone while using the computer.  In fact, you should use a headset whenever possible.  This will most assuredly reduce strain on your neck and shoulder muscles.

6. If you have bifocals, and you seldom look away from your screen to focus on other things, you should consider a pair of glasses dedicated to computer use only.  In many patients, the repetitive nodding required of bifocals is very challenging to the muscles of the upper neck.  If your optician, optometrist, or ophthalmologist requires input from us on this subject, please have them contact us.  We will explain why this may be necessary for you.

7. Organize your time to be most productive, and plan your exercise sessions.  Many progressive employers have confirmed that the implementation of a general workout program for their employees results in a reduction in lost work time and increased productivity.  You should consider the increased opportunities provided by physical fitness.

Ergonomics (1992 vol. 35 #4, 427-436)

"Analysis of the results showed that working at a monitor placed in such a position that the direction of the view was 15 degrees above the horizontal resulted in a considerably better posture.  (One is sitting more erect and the head is bent less forward.) ...The results of this test indicate that placing the middle of the monitor at eye level results in a better sitting posture for CAD/CAM workers."

What does all this mean for you?

If you are in active spinal rehabilitation, this may mean your abnormal spinal position will improve more rapidly.  If you have completed care and are in supportive care, it may enable you to reduce stress on your spinal structure and avoid a recurrence of postural spinal subluxation.

The long term effects of abnormal posture can be devastating.  Avoidance of any and all abnormal spinal positions is very important for optimizing your body function.  Normalizing your spinal posture while working on your computer is just one more way to improve your overall health.  Remember, optimal posture is a major part of optimal health.  Optimal health keeps all of your options open in life.