Series from a chronic pain & rehab health professional. Post 2: Screen Angles & Neck Pain
If you didn’t see my first post in this series, you can catch that here: @marianneyardley/pain-from-computer-use-self-help-techniques-and-guidance-for-pain-relief-and-comfort
The first post is about Ergonomics (techniques & guidance for pain relief)
This series includes:
- How to improve your existing computer ergonomics at a desk
- Getting screens right to eliminate neck pain
- DIY super comfortable ARM CHAIR DESKS
- Easy stretches & gentle posture improvements to relieve pain
- Checklists for eliminating muscular strain in daily life
- Depending on the comments and questions, possible other stuff!
Previously, in my clinic practice, people have said:
In the last blog post, I suggested brainstorming about the problems with these kinds of set ups:
Even if you’re using one screen and it’s directly in front you, it can cause problems for the muscles of your neck if:
- Your chair, keyboard & mouse aren’t sorted properly (see post 1: @marianneyardley/pain-from-computer-use-self-help-techniques-and-guidance-for-pain-relief-and-comfort)
- Your screen isn’t close enough for you to see properly
- You need glasses or an updated prescription
This is what you might look like and the pain and muscle problems that could arise:
Get an eye exam if you’re not sure
The muscles we’re focusing on in this post are the Sternocleidomastoid (SCM) muscles. They are both contracted and tightened here, which can lead to headaches and jaw problems:
When the SCM muscles get tight, they can also cause restricted movement. The red areas pictured below are not the only areas of pain that we can experience from SCM problems, these are just common ones.
The SCM muscles can be tight even if you’re only using one screen, as mentioned above.
These often get tight in people who are doing sit-ups. I usually tell my clients to stop doing sit-ups because almost nobody can get away with it and keep their neck muscles in good working order. This joker below in the pink top is using her neck muscles to lift, and not her core abdominal muscles. You can see her SCM muscles standing up further than looks human. Eee gads, that’s the stuff of massage therapist nightmares.
If you’re working on core strength, it’s better for your neck to do Pilates moves that involve lifting your legs and let your head rest on the floor, not lifting your neck & activating your SCMs.
You’re much better off using a main screen in front of you for your main work, and when you need to, split that screen into 2 windows, side-by-side, or top & bottom, if you can, when you can. That way you won’t accidentally end up answering emails for an hour on a screen that’s off to the side. Just open your messages in front of you when you need to do them.
If you have a chair with wheels, you can turn your chair to point your nose, toes, belly button in the same direction to face the screen (and also slide your keyboard over). Just don’t turn your head only, repeatedly or for more than an occasional moment.
Of course some screens aren’t set up for all applications and programmes. These are just suggestions for optimal neck muscle integrity. Everyone needs to work out the best options for them if they’re having pain and/or restricted movement, or are at risk of these from long hours at the computer. Sometimes people have restricted movement without pain, this can build over months until the pain appears. Numbness is a bad thing. It means the nerves have been overloaded enough that they’ve shut off. Pain is a helpful signal to fix something.
In the above photo with the man in front of 8 screens, his neck muscles are probably not relaxed in a forward position. He’s likely using one of the screens as his main screen and his neck is turned toward that, all day.
If your calculations revealed that you don’t need to use more than one screen very much, then I recommend getting rid of the second screen if you can, and just tabbing between windows when needed.
Many people use a second screen so they can keep an eye on mail feed and alerts. This is fine, but my suggestions are these:
- If you glance at messages & alerts for more than a couple of minutes per hour, OPEN them on your centered, main screen.
- If you’re replying to a message, write it on your main screen in front of you- not turning your head to the side.
- Try out a small screen for this, centered directly below your main screen if necessary (& possible).
The key is that if you’re turning your head to the side more than 15 min per day (broken up over the day), consider ways to improve your set up.
- Do you look up or over your shoulder to the door, window, or a colleague etc repeatedly throughout the day? These are times when your nose and toes are not pointing in the same direction- not good.
- Is your favourite comfy chair or couch positioned in a way that forces your neck to turn to watch a TV or other screen in the evenings?
- Are you cycling lots on roads, looking over your shoulder for traffic?
- Do you play a one-sided sport like golf, tennis etc or a musical instrument that twists your neck or spine?
- Are you walking a dog regularly that pulls on a leash to one side?
- If you sleep on your side, is your pillow supporting your neck properly?
- Are you carrying a bag on one shoulder? A long strap across your body, backpack or satchel is better.
- Are you using the mouse for long periods of time, creating tension? If so, I suggest training up your other hand to use the mouse so you can alternate during the day. Best to start off training doing light, easy, low-pressure things like web surfing and emails.
I told my friend @sift666 I’d be including some info in this post about how neck muscles can get messed up if you’re using hand held devices a lot, like for work, or big projects like planning your wedding. He said, “Using hand held devices to plan your wedding? You mean like a grenade?”
If you have pain in your Sternocleidomastoid muscles and you want to do a little bit of massage on them yourself this is an excellent short video showing how to do that safely on yourself:
Otherwise, I would suggest looking for a therapist who does Trigger Points, Myofascial work or Neuro Muscular Therapy.
Hopefully, reducing and eliminating excessive head turning will help eliminate the kinds of Sternocleidomastoid pain and associated Trigger Points I treat every week in my clinic.
Next post we’ll take a look at DIY super COMFORTABLE ARM CHAIR DESKS.
I look forward to your comments :)
Image Credits:
Woman with white top, sore neck: https://www.sarahkeyphysiotherapy.com/neck-physiotherapy.html
First figure SCM & Trigger Points: https://nydnrehab.com/what-we-treat/neurological-conditions/headaches-migraines/
Steampunk Woman winking: https://hiveminer.com/User/Mr.%20Big%20Gulp
Guy with 8 screens: https://skipwalter.net/page/22/
Two monitors & a laptop desk set-up: https://thetechreviewer.com/tech-tips/mashup-20-cool-home-office-setups/
Leaning forward pain illustration: https://www.pinterest.nz/lljustforfunll/headache-relief-trigger-points/
Horror eyeballs & claws: https://www.memey.com/creepy-hands-in-eyes
Blonde woman with black top & thick plait: pixabay
Pink top woman doing sit-ups badly: http://www.wisegeek.com/what-is-the-best-way-to-do-sit-ups.htm#didyouknowout
Woman with question marks on blackboard: http://www.kampusgw.com/jurusan/5-jurusan-langka-yang-perlu-kamu-tahu
Aviator turned sideways: https://www.pinterest.nz/pin/502432902153713161/
Woman in Steampunk hat turned sideways: http://londonsgate.blogspot.co.nz/
Woman with oldschool adding machine: https://www.pinterest.nz/oliverwasow/soft-machines/
Math lab bust in Kentucky: https://me.me/t/5-arrested-in-math-lab-bust
Woman with head medium turn left http://hwtherapies.co.uk/uncategorized/trigger-points-in-sternocleidomastoid-scm/
Magnifying glass on thumbprint: http://www.fareestimate.com/news/uber-getaway-cars/
Woman with ponytail & white top head turned extreme left: https://en.wikipedia.org/wiki/Sternocleidomastoid_muscle
Stranger Things walkie talkie: http://previously.tv/stranger-things/stranger-things-gears-up-for-a-showdown/
Bride & bridesmaid with hand-held smoking devices: https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwj-99zk-eTZAhUEupQKHezoCI0QjxwIAw&url=http%3A%2F%2Fwephotographie.com%2Fsmoke-bomb-wedding-inspiration%2F&psig=AOvVaw1gc27mWQrW9feC2cwAWZN_&ust=1520881091463781
Woman looking at phone: https://www.pymnts.com/news/mobile-commerce/2017/indias-millennials-dial-up-mobile-shopping/
People looking at tablets: https://www.dreamstime.com/royalty-free-stock-photo-man-looking-digital-tablet-young-image30899615
https://www.shutterstock.com/video/clip-7378402-stock-footage-mixed-race-girl-looking-at-tablet-with-green-screen.html
http://pioneeringooh.com/tablet-automatically-transfers-drawings-from-paper-to-screen/
First guy resting heads in hand: http://www.techeblog.com/index.php/tech-gadget/bizarre-hand-gadget-from-japan-is-great-for-resting-your-head-or-chin-on
Second guy resting heads in hand: Pixabay
Guy reading newspaper: https://hubpages.com/literature/Reading-Newspaper-As-A-Habit
Guy reading magazine: http://www.businessmantraa.in/advantages-reading-business-magazine/
Woman twirling hair: http://sites.psu.edu/siowfa14/2014/12/05/why-do-i-twirl-my-hair/
Guy with tablet on couch: http://www.pl-ae.com/comienza-a-invertir-en-opciones-binarias-con-la-cuenta-demo-24option/
Guy on train using phone facing forward: https://www.shutterstock.com/video/clip-12306755-stock-footage-a-young-man-using-a-tablet-on-a-train-and-looking-out-the-window.html
Woman in airmchair using tablet facing forward: https://www.videoblocks.com/video/beautiful-african-american-woman-on-a-tablet-kqt5spm
Last image of SCM muscle & Trigger Point Pain areas: https://www.yelp.com/biz_photos/healing-touch-sd-la-jolla?select=4rk0Et6GtiOYGS7ESUfwwg
Homer Simpson’s ergo work chair: https://www.pinterest.nz/pin/49680402112808658/
Woman in DIY computer armchair: my own
Marianne Yardley Signature Image: my own