Back and Arm Pain From Computers

Dr Bryan Articles

Good Advice for Your Computer and Device

This article is for prevention of recreation and work relation injuries due to electronic device use.  For “Prevention” adhere to the follow rules:


  • Have the computer monitor at eye level or slightly lower.
  • Have your keyboard so that your elbows are at your sides, forearms parallel to floor.
  • Adjust the chair so that feet rest flat on the floor, or use a footstool.
  • Take frequent short breaks; walk and stretch.
  • If using laptop, use separate keyboard, mouse and stand.


  • Have your mouse at the same height as your keyboard.
  • Position mouse close as possible to the end of the keyboard.
  • Use your whole arm, not just your wrist, when using the mouse.


  • Make sure your main source of light (such as a window) is not shining into your face or directly onto the computer screen.
  • Tilt the screen slightly to avoid reflections.
  • Make sure the screen is an arm’s length away.
  • Download FREE app that reduces glare:  F.Lux Click Here
  • Frequently look away from the screen and focus on faraway objects.


  • Sit at 1m away from the screen.
  • Time limit of 2 hours per day.
  • Adjust equipment for their height.
  • Buy a smaller mouse, which suits the size of your child’s hand.

If there are any headaches, neck, shoulder or arm pain, recommend getting checked immediately with a chiropractor or massage therapist.  If there is blurred vision, consult your GP or eye centre.  Call us on 02 9672 6892.
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*The information from this article was partly derived from this source:
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