Proper

positioning in
front of the
computer Word count: 2170

Faruk Ibrahimović Teacher: Adnan Šalaka

Date: 06/09/2021 School: Druga Gimnazija Sarajevo
Contents

Introduction 3

Primary research plan 4

Secondary research plan 5

Headaches 7

Neck and back pain 8

Wrist/hand pain 8

Elbow pain 9

Shoulder pain 10

Conclusion 10
Introduction

Many people these days use computers daily, whether it be for work, school or

recreation. Statistics show that in 1997, 35%1 of US households had a computer and only 19%2

had internet access. Compare that to 2019, where over 70% 3 of US households have at least

one computer and most have internet access. With this sudden increase in computer use,

naturally, follow drawbacks. Proper positioning has been a major issue since the dawn of the

personal computer. Improper positioning can cause: back pain, neck pain, foot pain, elbow

pain, headaches and in some cases even serious conditions like carpal tunnel syndrome. I am

planning on creating a website to inform my family and friends on proper positioning in front of

the computer. The website will outline the most common mistakes people make, as well as

how to avoid them.

My belief is that the appropriate global context for this project is identities and

relationships. It is very closely related to physical health as it addresses computer related health

problems and is also loosely linked to mental health and the community of family and friends.

Regarding mental health, it is well known that if you are physically healthy, then you are more

likely to be mentally healthy as well. The reason why the community of family and friends is

linked to this project is because they are my target group and helping their physical and mental

1
Computer ownership up sharply in the 1990s : The Economics Daily : U.S. Bureau of Labor Statistics (bls.gov)
2
• Internet household adoption rate United States 1997-2011 | Statista
3
• Computer ownership in the US 2019 | Statista
well-being only improves the relationships that I have with them. Because of these three

aspects, I believe that identities and relationships is the right global context in this situation.

Primary research plan

QUESTION STATISTIC
- Average length of computer usage on 2.15 hours

workdays
- Average length of computer usage on 3.15 hours

weekends
- What percentage of people 35%

experience headaches while using the

computer?
- What percentage of people 40%

experience neck pain while using the

computer?
- What percentage of people 42.5%

experience back pain while using the

computer?
- What percentage of people 45%

experience wrist/hand pain while

using the computer?

- What percentage of people 40%

experience shoulder pain while using

the computer?
 - What percentage of people 20%

experience elbow pain while using the

computer?

Secondary research plan

PROBLEM SOLUTION
- Headaches - Lower your screen brightness

- Consider putting a blue light filter on

your screen or on your glasses

- Make sure your head is at least 50-

65cm away from the screen4

- Neck pain - Recline your chair about 30 degrees

back

- Straighten your neck while sitting

- Exercise regularly
- Back pain - Go for a walk when you're on a break,

motion is essential to keeping your

spine healthy

- Use an ergonomic chair, preferably

one with lumbar support

4
Could the Cause of Your Headaches Be Digital Eye Strain? - Brain Health, Health Topics, Neuroscience -
Hackensack Meridian Health
 - Most tips that prevent neck pain also

help with back pain5

- Wrist/hand pain - While typing, keep your wrists in line

with the back of your hands

- While not typing rest your hands on

something soft

- Squeeze the mouse lightly

- Consider buying an ergonomic

mouse6
- Elbow pain - Keep your elbow moving to avoid

stiffness

- Consider buying an ergonomic mouse

and/or keyboard7
- Shoulder pain - Regularly do exercises such as chin

nods and shoulder setting

- Massage the painful shoulder8

5
Reducing Neck and Back Pain at Work (spine-health.com)
6
https://uhs.princeton.edu/health-resources/ergonomics-computer-use
7
Elbow pain from Computer Use – Computer Posture (computer-posture.co.uk)
8
https://summitphysio.co.uk/mouse-shoulder/
Headaches

As stated in the primary research plan, 35% of my target group exclaimed that they

experience headaches while using the computer. The main cause of headaches is digital eye

strain. Digital eye strain causes symptoms ranging from headaches and neck tension to blurry

vision and dry eyes. It occurs as a direct result of spending too much time staring at the screen.

Eye strain isn't limited to computers only, it happens when you stare at anything too closely for

a large period of time, be it a book, newspaper or a phone. However, research has shown that

eye strain is amplified by the use of digital screens. So, what measures can you take to avoid

eye strain. For a start, you should make sure that your computer monitor is at least 25cm away

from your eyes. Blue light filters can also be helpful (either on your glasses or on your screen).

Monitor brightness should also be taken into consideration, never keep it brighter than your

room's lighting. Glare should be kept to a minimum, as well as making your font as large as

possible. The most important thing to do is taking breaks consistently. Experts recommend

taking a break every 20 minutes or so5. As long as you keep these tips in mind, you should see

headaches decrease, but if they don't consider contacting your doctor.

Neck and back pain

Neck and back pain are the second most common issue in my target group, being

reported 40% and 42.5% of the time respectively. Neck and back pain while using the computer

are very closely related as they are both connected to the spine. Being physically connected,

the main solution to both of them is keeping a proper posture. One thing you can do to keep
your posture correct is levelling your nose with the centre of the screen. If the monitor is too

low, your head will angle downwards, increasing stress on your neck. Another tip to keep in

mind is positioning your keyboard close enough so that your elbows are at a 90-degree angle,

while keeping your keyboard at such a level that you do not need to slump down through your

shoulders to press the keys. Walking around every 30 minutes or so can also greatly aid with

spine related pains.6 As long as you follow this advice, you should see posture related problems

drastically decrease.

Wrist/hand pain

Wrist pain is, by a slight margin, the most reported disease in my target group with 45%

of people reporting frequent wrist/hand pain. The main cause of wrist/hand pain is improper

keyboard and mouse use. This includes the position of your keyboard and mouse and the

positioning of your hands while using your PC’s peripherals. While you are typing your wrists

should be resting, but in line with the back of your hands. This reduces strain on your wrist

which may be caused by holding your wrists at an unnatural angle, and allows you to move your

arms to reach the keys instead of stretching your fingers.9 But, when you’re not typing your

hands should be resting comfortably. The simplest way to do this is to put a towel below your

keyboard, but if you’re not worried about money it’s recommended to get a specialised foam

pad. Regarding proper mouse use, don’t grip it hard or squeeze it, just hold it lightly. Keep it

close to the keyboard so you don’t have to reach for it. 9 If you keep these few tips in mind,

wrist/hand pain should be kept to a minimum.

9
https://uhs.princeton.edu/health-resources/ergonomics-computer-use
Elbow pain

Elbow pain is usually a sign of computer related RSI (repetitive stress injury). This pain is

usually caused by small inflammatory conditions on either side of the elbow joint. As with neck

and back pain, the most essential part of reducing elbow pain is understanding the root cause.

Computer related elbow RSI usually arises when you hold your hands straight and in some kind

of twisting motion for a larger period of time, e.g., walking an excited dog, shovelling snow or

improper computer use. The most prevalent cause of computer related RSI is use of a non-

ergonomic mouse. When using a conventional mouse your arm is twisted about 45 degrees

from its natural position, while also forcing you to grip the mouse to move it, whereas when

you’re using an ergonomic/vertical mouse your hands rest in a much more natural position, in

turn alleviating stress on your muscles and elbow joint.7 As long as you find a vertical mouse

that suits you and you use it properly, computer related elbow pain should completely

disappear.

Shoulder pain

Shoulder pain is another very common computer related RSI (repetitive stress injury).

Unfortunately, shoulder pain cannot be alleviated that easily. The best you can do is take

frequent breaks, and do some exercises to keep a proper posture in the shoulder area. The

most effective two exercises are chin nods and setting your shoulders. To perform a chin nod,

you first need to be in a comfortable and neutral position. Then, pull your chin as if you are

nodding at someone but only with a small degree of movement (you should feel the muscles

deep in your neck working). Hold for 20 seconds relax and repeat 3 times. 8 To set your
shoulders correctly you first need to be in a neutral and comfortable position. After that check

that your shoulder cannot go any lower. Then, lift your shoulders as high up as possible to

check your range of movement. Once you know your range of movement, lower your shoulders

in a comfortable, mid-range position. Hold it as long as possible and check that you are in it

every 10-15 minutes. If you do these two exercises regularly and take frequent breaks, you

should see shoulder pain somewhat decrease.

Conclusion

Ergonomics & Computer Use | University Health Services (princeton.edu)

This link was referenced in the wrist/hand problems section, but it doesn’t contain solutions to

just wrist/hand problems. Aside from solutions to wrist/hand problems it also contains general

tips on how to make your workstation healthier and information on the most common serious

computer related injuries. That information was used to cross-reference the other websites I

used as sources. Furthermore, everything on the website was written in a clear and concise

manner, which was expected as it is on the website of Princeton University. The part that I used

was the tips outlined in the secondary research plan, those being: keeping your wrists in line

with the back of your hands, resting your hands on something soft, squeezing the mouse lightly

and ergonomic mice.

• Computer ownership in the US 2019 | Statista

I used this website in the introductory paragraph. The information itself is of great use on its

own, but what it makes it noteworthy is the entire platform it was published on. Another link I

referenced was also on the same root website, that being “Statista.com”. Every bit of research
published on the website contains the publisher information, the source information, the date

it was released, the country in which the study was conducted, a clear graph showing the

results, the survey time, the number of respondents, the age group of the respondents and

other information. The part that I actually used was just the number reported in 2019. I believe

that, that alone makes this website completely reliable and exceedingly useful.

Could the Cause of Your Headaches Be Digital Eye Strain? - Brain Health, Health Topics,

Neuroscience - Hackensack Meridian Health

This link was referenced in the paragraph about computer use related headaches. The reason

why I found it so useful was the fact that it outlined digital eye strain in a concise and a non-

medical manner, making it easy for me to understand. The website that it was published on is

the website of Hackensack Meridian Health, a network of healthcare providers in the American

state of New Jersey. That ensures that the contents of the website are true and reliable. The

parts I used are the ones outlined in the secondary research plan, those being: lowering your

screen brightness, blue light filters, keeping your head a certain distance away from the screen

and basic information on the causes and effects of digital eye strain.

All in all, although it’s very easy to unknowingly use the computer improperly, which

results in many problems, likewise, it’s just as easy to use the computer properly. My family and

friends showed that they are most prone to: headaches, neck and back pain, elbow pain,

wrist/hand pain and shoulder pain. The first step to solving these problems is getting informed.

Going over all the solutions again, to keep headaches to a minimum, take frequent breaks, keep

your brightness low and make your font as large as possible. If you are experiencing back
problems, make sure to keep your posture correct and head straight. Ergonomic mice and

keyboards as well as a proper grip on them solve wrist/hand problems. Shoulder pain can be

remedied by doing exercises such as chin nods and setting your shoulders. And lastly if you have

elbow problems make sure your arm is not stiff and constantly being twisted. I will be making a

website which will hopefully help with informing people on the solutions to these problems.

References
1. Computer ownership up sharply in the 1990s : The Economics Daily : U.S. Bureau of

Labor Statistics (bls.gov) Date created: April 5, 1999; Date Accessed: September 11,

2021

2. • Internet household adoption rate United States 1997-2011 | Statista Date Created:
June 13, 2013; Date accessed: September 23, 2021
3. “• Computer ownership in the US 2019 | Statista” Date created: Apr 22, 2020; Date

accessed: September 23, 2021

4. “Could the Cause of Your Headaches Be Digital Eye Strain? - Brain Health, Health Topics,

Neuroscience - Hackensack Meridian Health” Date created: March 3, 2020; Date

accessed: September 23, 2021

 5. “Reducing Neck and Back Pain at Work (spine-health.com)” Date created: unknown;

Date accessed: September 23, 2021

6. https://uhs.princeton.edu/health-resources/ergonomics-computer-use “Ergonomics

and Computer Use”; Date created: unknown; Date accessed: September 30, 2021

7. “Elbow pain from Computer Use – Computer Posture (computer-posture.co.uk)) ” Date

created: unknown; Date Accessed: September 30, 2021

8. https://summitphysio.co.uk/mouse-shoulder/ “How a Mouse Can Give You Shoulder

Pain and How to Correct It”; Date created: May 23, 2018; Date accessed: September 30,

2021

9. https://uhs.princeton.edu/health-resources/ergonomics-computer-use “Ergonomics

and Computer Use”; Date created: unknown; Date accessed: September 30, 2021

Appendix

Figure 1
Figure 2

Figure 3
Figure 4

Figure 5
Figure 6

Figure 7
Figure 8

Figure 9
Figure 10