Modern-day warriors are well-familiar with shoulder, neck, and back pain caused by sitting in front of a computer for long periods of time—either at the office or at the comforts of their own home. Believe it or not, your posture and your workstation set up can affect how you feel at the end of a workday. It means that the body pain you’ve acquired really depends on how you sit and type, the height or position of your chair and desk, and even your distance from your computer screen.  
 
Don’t let body pain stop you from succeeding your day. Here are some ways on how to pain-proof your workstation: 
 
1. A properly positioned and angled monitor can lessen muscle pain in the neck, shoulders, and upper back. Remember that your viewing distance should always be at arms’ length. Make sure you keep your monitor below your eye level with its center at the height of your shoulders.

DO: Adjust your monitor accordingly as your eye level changes. It wouldn’t hurt to also adjust the brightness and contrast of your monitor to reduce eye strain and headaches.
DON’T: Place your monitor in a location that makes you bend your neck forward or backward to any degree. 

2. Make sure you have a chair with a backrest big enough to support your entire back, but not too big to hinder arm movements. This can lessen your chances of getting a back pain.

DO: Distribute your weight evenly and use the whole seat and backrest to support your body. See to it that the backrest contours to the curve of your lower back. If your chair is adjustable, try different adjustments until you find the most comfortable position for you.
DON’T: Slouch forward. Ensure that your feet can comfortably rest on the surface, may it be on the floor or a foot stool. 

3. A desk too high and too low can cause shoulder and neck pain. If it’s too high, you’ll have to constantly stretch, reach beyond your normal range. If it’s too low, you need to look down from time to time. These can strain your shoulders and neck.

DO: Relax your shoulders and elbows to avoid muscle tension.
DON’T: Elevate or droop your shoulders when working. 

4. Place your mouse near your keyboard to lessen your shoulder, neck, and upper back muscle efforts. In this way, you don’t have to raise your shoulders from time to time.

DO: Move your arms when maneuvering your mouse.
DON’T: Bend your wrist from side to side. 

5. Position your keyboard right in front of you to avoid twisting your neck and torso. By doing so, you can type with your shoulders and upper arms relaxed.

DO: Type with your most comfortable wrist position.
DON’T: Bend your wrists or rest your palms downwards when typing. 

If you still experience shoulder, neck, or back pain even after pain-proofing your workstation, you may visit your physician or try taking a pain reliever like Ibuprofen + Paracetamol (ALAXAN® FR). It has Fast Relief formula that works in as fast as 15 minutes against body pain. 
 
When you live by these Do’s and Don’ts as you sit down to work everyday, body pain won’t be a problem anymore. There’s no delaying you from meeting your deadlines on time! 
 
If symptoms persist, consult your doctor.  
ASC Reference Code: U174P061820AS 

Sources:
https://osha.oregon.gov/OSHAPubs/1863.pdf
https://www.pinterest.co.uk/pin/370210031842454945/
http://h10032.www1.hp.com/ctg/Manual/bpb12965.pdf