I can always tell if I have spent too much time at my computer by the headaches I experience at the end of the day. Computer headaches can often be traced to muscle tension in the neck and shoulders. Although headaches are triggered for many reasons, there are a few typical office “fixes” that can help with work-induced headaches. Here are some of the tips that have helped me.

Tips to reduce neck and shoulder tension and to prevent work-induced headaches:

• Move Your Computer Screen:  This is all about neck position and eye strain. If you hold your neck awkwardly while looking at your computer, you will quickly strain your neck and your eyes, or both, normally resulting in a headache.  For better placement, follow these easy rules:  1) Make sure your monitor is directly in front of you, centered on your body. 2) When sitting back in your chair, your screen should be about an arms-length away; find a good distance that allows your eyes to read easily. 3) Lastly, your monitor should sit up at eye level; a monitor or desk riser can add the necessary height. You should never have to look up or down at your screen. 
• Use a document holder:  Looking back and forth from your notepad or book up to your computer screen can strain the muscles in your neck and shoulders. And constanly refocusing your eyes from your document to your monitor will overwork your eyes. A document holder moves your notes to a better location. Place your document holder as close to your monitor as possible, at about the same distance away from your eyes.
• Correct your posture: Good, ergonomic posture is all about minimizing the work your muscles are doing while sitting at your computer; basically, your muslces are in their most relaxed position possible. Here are a few quick rules to think about: 1) Make sure your chair is properly adjusted and that you have enough lumbar support for your lower back. 2) Move your keyboard is in the proper place about two inches from your lap, slightly sloped away from your body. Try an adjustable keyboard tray to adjust your keyboard quickly and easily. 3) If you find you are tensing your shoulders, move your armrests out of the way while typing.
• Take frequent breaks: Stop and stretch your muscles; move around to get your blood flowing again. Even if you don’t have time for a break, try standing up while you return phone calls or thinking through a problem. Even just a minute or two can help prevent muscle strain.

Headaches can be frustrating and even debilitating, with a significant impact on productivity and concentration.Try adding helpful tools, such as an adjustable keyboard tray or a document holder to help reduce the strain of the muscles in your neck and shoulders. These changes may seem small, but a few improvements to your posture and habits can make a big impact on your life.

Many computer users experience headaches on a regular basis. Although headaches can be cause by a variety of triggers, for computer users two common causes are eye stain and muscle tension. Previously I shared how to reduce tension in your shoulders and neck. This article will address ways to prevent eye strain and reduce headaches.

Tips to prevent eye strain and reduce work-induced headaches:

1. Adjust your monitor height – If your computer screen is too close to your eyes, or too far away, this can cause strain in your eye muscles. For best placement, your monitor should be directly centered in front of you at a full arm's length away from your eyes.  A monitor riser can also help you raise your screen to eye level for a more comfortable view.
2. Use a document holder – If you type from a document or notepad, this can force your eyes to constantly refocus between your notepad and monitor screen. Try using a document holder whenever you need to type from a document or notepad. Place it immediately next to your monitor and at the same distance away to reduce the focus changes for your eyes.
3. Take frequent breaks – Rest your eyes every few minutes by refocusing on something in the distance, at least 20 feet away. Even better, stop every hour or two and close your eyes for a moment. These little breaks can significantly reduce eye strain.
4. Eliminate any glare or reflection – Glare can cause headaches very quickly. Work to eliminate any glare on your screen, or any bright light shining or reflecting into your eyes. If you can’t eliminate the glare, try using a glare filter. Glare can also be reduced by keeping your monitor clean.
5. Get an Eye Exam – Resting your eyes over night will effectively relieve eyestrain. But if you still feel pain or discomfort after good rest, schedule an eye exam to make sure your pain is not caused by other issues.

You can’t let headaches control your daily life. Try using a document holder to reduce the constant refocusing required by your eyes throughout the day. And add a monitor riser to help assure good placement for your computer screen. Making small changes in your habits and work space can help you prevent eye strain and reduce work headaches.

Headaches are a common side effect for people who spend hours in front of a computer each day. There are many things that cause headaches, but there are a few culprits that are common to many work-induced headaches:  eye stain and neck/shoulder tension. Our follow-up post will address eye strain. In this article, we will look at tips for reducing muscle tension in the neck and shoulder tension.

Tips to reduce neck and shoulder tension, and prevent work-induced headaches:

• Maintain Good Posture – To prevent muscle strain in your neck and shoulders, and the rest of your body for that matter, you need to maintain a neutral sitting posture. You can adjust your chair to help support good posture. Ensure your feet rest firmly on the floor, and your armrests are lowered to allow free movement at the elbow. Also, confirm that your chair has sufficient lumbar support for your lower back.
• Adjust Your Monitor – Improper placement of your monitor can strain your neck and your eyes. Make sure your monitor is centered in front of you, about an arm’s length away from your eyes. Use a monitor riser to bring your monitor up to eye level.
• Use a Document Holder – Constantly looking down at your notes while typing can overwork the muscles in your neck and shoulders, causing pain and tension. Try using a document holder  immediately next to your monitor. This keeps you from constantly moving your neck as you type.
• Move Your Keyboard – The placement of your keyboard while typing can impact your ability to relax your shoulders while typing. An adjustable keyboard tray can help you optimize your keyboard placement to about an inch or two above your lap, at a negative slope away from your body.
• Rest and Stretch: Take a break from your computer and stretch any sore or tense muscles. This can increase blood flow to the area and relieve tightness from overuse. Try these shoulder stretches recommended by the National Institute of Health.

Don’t let work-induced headaches impact your daily life. Adjusting your chair and adding lumbar support can help improve your posture. And using a document holder or a monitor riser can reduce the tension in your neck and shoulders. Take important steps to address any posture or equipment placement issues that may be causing your pain, and get back to your productivity at work.