top of page
Search

5 Common Computer-Related Injuries and How to Prevent Them

Heidi Blackie
Oct 7
6 min read

Updated: Oct 7


Have you ever had discomfort after working at your desk? I have, and it's very possible that you have too. But, that can change once you know how to set up your desk and implement a few simple habits over the course of the day. If you haven't, even better. Preventing injuries is much easier than trying to recover and avoid further injury.



Woman with back, neck and shoulder pain at office workstation.

Today's digital age is more advanced than ever, but it comes with its own set of health challenges, physical and emotional. In a 2019 CDC survey, about 39% of US adults reported back pain in the previous three months. Among computer users, a 2024 review across 14 countries found that anywhere from about 34% to 95% had work-related musculoskeletal problems.


Here is what numbers like these can't show: how much goes unreported. When I start an assessment and ask whether someone has any pain or complaints, a lot of people say no. Then we start talking, and reveal the fatigue that sets in after lunch, the stiffness in their neck, the tension in their shoulders that follows them home. They're not hiding anything. Most people assume it will get better, and they try a few things they found online. For some, that works. For many, it doesn't, and it keeps going quietly until it's hard to ignore.


That's why this isn't really about one chair or one monitor. It's about how your whole setup, and your whole day, fit your body.


Look below to optimize your workstation and reduce your risk of injury.


Top Five Most Common Injuries and How to Prevent Them


Back Pain: Sitting for long hours in poorly fitting chairs or leaning forward perching on the front edge of the chair can lead to lower back pain.

How to Prevent It

  • Use a chair with lumbar support and a flat rather than contoured upper back area. If the chair is too deep to sit back, reduce the depth with a seat slider or place a thin pillow or folded towel behind you so you can sit back in the chair.

  • Make sure your feet are supported on the floor or on a footrest with your knees at or just below hip level.

  • Adjust your chair to promote a neutral spine position.

  • Break up your sitting. Cornell ergonomics professor Alan Hedge recommends a 20-8-2 rhythm for every half hour: sit for 20 minutes, stand for 8, and move or stretch for 2. No sit-stand desk? Set a timer and change position about every 30 minutes.


Neck Pain: Incorrect monitor height or prolonged tilting of the head can lead to neck strain, which is probably the most common complaint I hear. Most people have their monitors too low, which increases the load on your neck. Check out my blog about text neck to learn more.

How to Prevent It

  • If you wear single lens glasse, set up your monitor so that your eyes are level with the top one-third of the screen when you look straight ahead into the horizon with a neutral neck position. Gaze at the bottom of the screen moving your eyes instead of your head.

  • If you work off of documents on the desktop, make sure they are aligned and centered with you rather than off to the side.

  • If you use multiple monitors, try to keep your active windows as close to the middle as possible to reduce frequent neck rotation. Alternate tasks that don’t require all monitors with ones that do. Orienting monitors into portrait mode reduces neck rotation

  • Move your head side to side and in circles to reduce tension.


Shoulder Pain: Forward shoulder position can cause pain in the upper back and between the shoulder blades. It's another common area of discomfort that I see.

How to Prevent It

  • Let your upper arms hang relaxed at the seam of your shirt and pivot your arms with your elbows at your sides. 

  • Keep your mouse as close to your keyboard as possible to limit reach.

  • Any frequently used items should also be within easy reach.

  • Your keyboard should be positioned at or just below elbow height. This means that if you are under 6' tall and are sitting at a regular desk with the keyboard on top, you need to have a keyboard tray.

  • During breaks, move your shoulders in circles and swing your arms around.


Headaches: Lighting, monitor brightness, tension in the neck and shoulders, and eye strain can contribute to headaches.

How to Prevent It

  • Avoid sitting directly under fluorescent lighting. If you can be near natural light, that is best. When possible, sit at a right angle to the window.

  • Reduce eye strain (see my blog post on Computer Vision Syndrome and how to reduce eye strain). Lower the brightness of your screen and increase contrast to make it easier to see. Increase font sizes to make it easier to read.

  • Try to breathe lower into your diaphragm rather than using your shoulders.


Nerve Compression Syndromes: This includes Carpal Tunnel, Cubital Tunnel (at elbow), and Thoracic Outlet Syndrome. These can cause numbness and tingling in the arms and hands.

How To Prevent It

  • Set up the keyboard and mouse to promote neutral wrist position. Collapse the feet on the back underside of the keyboard so it sits flat. Sometimes a split keyboard that tents can help.

  • Switch to a mouse that does not require grasp, such as a touchpad or trackball.

  • For Cubital Tunnel, make sure the keyboard is lower than your elbows.

  • Nerves have a high metabolism and require steady blood flow so taking breaks every 25-30 minutes to move your whole arm in different directions is important. 



If you have numbness, tingling or weakness, or pain that wakes you at night or isn't improving, don't wait - check in with your healthcare provider.


Not sure where your setup is falling short?

If something already feels off, it's worth looking at now. If you're an individual, I can assess your workstation virtually or in person and show you what to change. If you lead HR or safety for a team, I also do on-site ergonomics training and workstation assessments for organizations in the Seattle area.






Related Posts




FAQ

What are the most common computer-related injuries?

The five I see most are back pain, neck pain, shoulder pain, headaches, and nerve compression syndromes such as carpal tunnel, cubital tunnel and thoracic outlet syndrome. Most come from a mix of sustained positions, a setup that doesn't fit your body, and too little movement.


How common is pain from computer work?

In a 2019 CDC survey, about 39% of US adults reported back pain in the previous three months. Among computer users, a 2024 review across 14 countries found that anywhere from about 34% to 95% had work-related musculoskeletal problems, depending on the study. In my assessments, many people don't mention discomfort until we start talking.


How often should I stand up or move while working at a computer?

Cornell ergonomics professor Alan Hedge recommends a 20-8-2 rhythm for every half hour: sit for 20 minutes, stand for 8, and move or stretch for 2. If you don't have a sit-stand desk, set a timer and change position about every 30 minutes.


Where should my monitor be to avoid neck pain?

If you wear single lens glasses, set your monitor so your eyes are level with the top one-third of the screen when you look straight ahead with a neutral neck. Most people I assess have their monitors too low, which increases the load on the neck.


When should I see a healthcare provider about computer-related pain?

If you have numbness, tingling or weakness, or pain that wakes you at night or isn't improving, check in with your healthcare provider. A workstation assessment looks at your setup, but it doesn't replace medical care.


Can a workstation assessment help?

An assessment looks at how your whole setup and your whole day fit your body, not just one piece of equipment. Research on exactly which changes prevent injury is still developing, so the goal is to reduce known risk factors, such as awkward positions and long stretches without movement, and to catch symptoms early. I offer virtual or in-person assessments for individuals and on-site training for teams in the Seattle area.


Sources

Comments

bottom of page