Authored by Dr Harsh Sharma, Edited and Peer Reviewed by Dr. Pooja Sharma

Published January 22, 2015, Last updated August 3, 2018

One of the most common problems facing the modern day working class executive or employee happens to be cervical spondylosis. This is largely because of sitting long hours on the computer. There are loads of benefits of the computer. It cuts down on time and effort required to complete a task. It makes so many things easy to do which otherwise may not be possible for any layman. All these benefits have made the computers all pervasive. Each and every office work is done on the computer only. Therefore and long hours on the computer are unavoidable. But it is not easy on the neck of the users. This almost invariably leads to the problem of cervical spondylosis sooner or later.

A very large percentage of people who have been working on the computer for some significant length of time start feeling pain in the neck. This neck pain may even extend to the shoulders and hands. The muscles around the shoulders and the neck become hard and stiff. This pain may also extend to the top of the head or even to the eyes. In some patients pain may even be felt in the chest region as the nerves from the cervical spine supply the chest also. There may be numbness of the hands or the fingers. In more severe cases, the motion of the neck, the shoulder joint and the arms is also restricted. Sensation of everything moving around in circles is also felt by some. This is known as vertigo. At times, the problem may be so severe that one is forced to take time off from work as there is no other option.

 Tips for computer users to avoid cervical pain

While working on the computer may be unavoidable, the suffering is not.  A few precautions while working on the computer can go a long way in avoiding cervical pain. A majority of the tips have to do with the ergonomics. This includes the right position of the PC, the keyboard, the mouse and the chair. At the same time, the posture in which you sit is also important. Taking frequent breaks while working can ease the situation quite a bit.

Positioning of the computer to avoid cervical pain

Quite often, the positioning of the computer or the monitor or the chair is incorrect. Therefore, it is necessary that one should be aware of the correct positioning of the computer station and one’s own posture. This knowledge and a little bit of exercise can go a long way in avoiding these. Laptops are not necessarily meant to be used while being kept on the laps. In fact, it is wrong to keep them in one’s lap while using them. This will add considerably to the strain in the neck muscles. Also, the heat generated from the laptop is bad for the reproductive system in males. It can raise the temperature of the scrotum by as much as 2 degrees celsius. Increase of temperature by even 1 degree can cause a reduction in the sperm count by 40%. Therefore, one should never use the laptops in one’s lap.

 Position of monitor to avoid cervical pain

The appropriate distance is about 90cm (3ft) or an arms length from you.This is the optimum distance at which one feels comfortable using the PC. Any farther can strain your eyes while reading. If the PC is nearer you may have to strain your neck muscles. Your head should be in line with the top of your monitor. This is the right alignment for the neck. If the monitor is lower than this, you will have to look downwards constantly. If the monitor is higher, you will have to strain your neck looking upwards.

 Right chair to avoid cervical pain

A very important element is the chair. If you are sitting for long hours in front of the PC, it is imperative that it should be of good quality and right for long haul. It makes sense to invest some time, money and effort to select the right chair for you. After all, you are going to spend better part of the day in the chair itself. A few important things while selecting the chair should be kept in mind. The height of the chair should be adjustable. Sitting on a low chair or a high chair may not be advisable. A tall person and a short person cannot be sitting at the same height. Also, it should have good armrests. Giving support to the arms goes a long way in reducing the stress on the shoulders and the neck. Also, the back of the chair should give good support to your lower back. A good chair can go a long way to avoid cervical pain.

 Position of keyboard to avoid cervical pain

The monitor, keyboard and your head should be in a straight line. Often it has been seen that people work on the PC where the monitor is placed at a side to the person. One will have to turn constantly to look at the monitor. This will add to the stress of the neck muscles. Keeping your mouse close to your keyboard is also important so that you dont have to strain to reach out to the mouse. Use the optimum force while using the keyboard. There is no need to use more force than is necessary. Forceful key strokes will only tire you out and add to the muscle fatigue. Hold the mouse softly too.

Posture to avoid cervical pain

It is the most important part. One should be sitting straight and not slouching in the chair. Slight recline is the best position. Your lower back should touch lower back of the chair. You can also use a light pillow against the lower back if your chair does not provide enough support. It is only when you are sitting straight that the natural curvature of the spine is maintained. Otherwise the spine is turned awkwardly if you are sitting bent. Your shoulders should be relaxed. Your elbows should be close to the body. Your thighs and forearms should be parallel to the floor. Keep the feet flat on the floor or on a footrest.

Take frequent breaks to avoid cervical pain

Frequent breaks, even if short, are a big help. Get up, move about and stretch your arms. Taking a break every hour or so can go a long way in reducing the strain of the neck muscles. Just get up, move around a bit. This might be to go to the washroom or for a glass of water. You can stretch your neck and back. Take a few deep breaths. These short and frequent breaks can be of immense usefulness to avoid cervical pain.