Tips for Computer Ergonomics
Prevent Eyestrain, Headaches and Chronic Pain
If you are getting headaches, dizziness, nausea, or brain fog on the computer - it may be your workstation setup! For those with oculomotor dysfunction, difficulty with tracking eye movements or cervicogenic headaches, having the proper ergonomics is key to reducing your symptom load. Read below to learn about how you can modify your workstation from the collaborative recommendations of physical therapy, occupational therapy and optometry!
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Adjustable Laptop Stand
To reduce "Tech-neck" the top of your computer screen should be in line with your eyes. This usually means you need a stand to elevate your laptop so it is in primary (straight ahead) gaze
Wireless Keyboard & Mouse
If you raise your laptop - it is likely that your keyboard will be too high and then you will get neck pain from constantly raising your shoulder/upper traps.
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We recommend getting a remote keyboard so that you can keep your arms comfortably at your side in a >90 deg angle to increase blood flow to your wrists
Laptop Desk/Tray
While we dont recommend working from your bed, sometimes illness makes that inevitable. This tray may help you keep things elevated for your posture
Standing Desk Converter
Being able to transition from sitting to standing can alleviate a lot of back and neck pain. This converter can help transition any traditional desk into a standing desk. You can use this for either a laptop or a desktop and there are multiple options if you must (although not recommended) use more than one screen.
Wireless Ergonomic Mouse
This mouse is vertical allowing for proper wrist position, allowing you to operate faster and more efficiently with less pain.
Ergonomic Office Chair
Our physical therapist Dr Etheredge LOVES this chair. Not only does it allow for adjustable height adjustment and lumbar support, but it is one of the few chairs that has adjustable armrests which is necessary for persons with petite frames who need arm/shoulder/back support but find typical chairs too wide to be supportive
Attachable Arm Rest for the Desk
If you dont want to get an adjustable chair, you can also get an attachable arm rest for your desk to add support when you need it
Dodecagon Timer
Taking breaks from the computer every 20 minutes helps reduce shoulder/upper trap/neck tension by allowing you to rest your arms and increase blood flow to your wrists. The eyes are not meant to look up close for prolonged periods of time, so taking breaks every 10-20 minutes for 1-2 minutes also helps reduce fatigue and headaches from oculomotor strain, by allowing you to look far away or close the eyes. But remembering to take breaks is impossible! This timer is a GAME CHANGER for helping you pace your computer work.
Anti-Glare Screens for the Computer
While "blue-blocker" glasses are mostly a sham, and just a glorified anti-reflective coating, these anti-glare privacy computer screens are extremely helpful at easing visual comfort on the computer and phone. We found a few we like!
Anti-Glare Screens for the Phone
Reducing brightness and dark mode still do not reduce glare from overhead lighting - but anti-glare screens can be helpful for thi
Noise-Filtering and Noise-Cancelling Ear Plugs
Cognitive inattention, vestibular-oculomotor dysfunction, and brain injury can cause hyperacusis - making patients hypersensitive to sound. Sometimes having full noise-cancellation can be helpful, but sometimes we want to hear our colleagues talking, but maybe not hear them rustle paper or click their pen - in which case noise-filtering earplugs can be helpful
Dry Eye Spray
Prolonged computer and reading can reduce our blink rate and cause dry eye symptoms including blur, redness, watering, itching, eyestrain and light sensitivity.
Dr. Theis recommends using eye drops every 1-2 hours of computer use. Since preservatives in regular bottles can cause damage to the eyes over time she likes non-preserved tears. You can look at her recommended products on her Myze Dry Eye Store!
Dont like to put in eye drops? You can also try this Optase dry eye spray with children and drop-averse adults rave over!
Movable "Cubicle"
Visually crowded environments can make it difficult to concentrate - but sometimes we dont have control over our environments (the pictures on the wall, the stuff on the desk, etc). You can quickly make a visually appealing and simple/clean cubicle by simply putting up a trifold poster around your work environment which will help you pay attention to what you are doing
