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.

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