Your computer screen is at the wrong height: Having your computer monitor at an incorrect height can lead to neck pain, shoulder pain and even headaches. This is due to large extension angle that is placed on your neck, causing tension in the muscle. If this position is sustained overtime, you could also develop neck arthritis! At the same time, if the screen is too low, you may also develop neck pain and upper back discomfort. The correct height for your monitor is aligning the top of the screen to eye-level. If your screen doesn’t adjust, try placing some books underneath to increase the height. To lower the height, place the monitor on a lower surface.
Your chair doesn’t offer the correct back support: To have correct posture, your lower back should be gently supported. In addition, your upper back should also be supported and relaxed. You should not have a large lumbar roll putting pressure on the lower back, nor should the upper part of the chair sway back. A large lumbar support will actually increase the curves in your spine, placing abnormal stress on the spinal segments. In addition, having the upper part of the chair leaning back, will actually cause you to round your spine, placing more tension on your lower back and shoulders. A proper chair will have a gentle curve into your lower back and an upright upper back support. Your spine should be fully supported and touching the back of the chair.
Your phone is used incorrectly: Constantly using the phone by holding it in between your ear and shoulder can lead to neck, upper back and shoulder problems. By placing your head in extreme side bending positions, large compressive forces are placed on the neck segments. In addition, by excessively lifting your shoulder, undue stress is placed on your shoulder and neck muscles. These stressed will eventually lead to a strain of the muscle, which can be very painful. Try using your speaker phone or headset for phone calls. This will allow you to maintain a proper posture and keep your hands free.
For more information on correct ergonomics, speak to your local physical therapist. They can help with desk set-ups and educate you on proper postures during the work day.