Keep pains in the neck at bay with well-adjusted workstation

A day at the office shouldn't mean a night of discomfort. But workers whose jobs depend on long hours in front of a computer may end up with aching necks, shoulders, backs and arms — and the culprit could be poorly adjusted workstations.

Because flexibility and muscle tone decrease with age, older workers are more susceptible to musculoskeletal problems caused by repetitive motions, such as typing or mouse clicking. With changes in eyesight that accompany aging, eyestrain is another common problem.

While employees bear the brunt of the physical suffering, employers end up with higher health care costs, absenteeism and turnover. As the workforce ages, experts say employers must find a way to retain older workers and keep them healthy and productive. The U.S. Labor Department estimates that by 2020, one-quarter of the labor force will be 55 or older.

"Most jobs can be modified to help a person who is older," says Diana Schwerha, an expert on aging and ergonomics and a professor at Ohio University's Russ College of Engineering and Technology. Simple changes to your workstation could make a noticeable difference. A chair with an adjustable backrest can be fine-tuned to support the curvature of the spine, helping to prevent back and neck pain. To limit overextending your reach constantly, make sure there's a comfortable distance between your keyboard and mouse. Schwerha says workers often "get wrist and shoulder injuries because that mouse is far apart from the keyboard." A modified keyboard and a rollerball mouse can benefit some workers and help avoid injuries.

If you have to squint to read the computer screen, there may be an easy solution. "It sounds kind of simple, but increasing font size on a monitor makes it a lot easier," Schwerha says. "It may sound obvious, but people don't always know how to do that."

Older workers may be reluctant to bring up the subject of workplace modifications with their employer because they worry they will be perceived as less capable and less productive than younger colleagues. Schwerha agrees it can be a sensitive subject, but says most companies understand that ergonomic solutions can yield big benefits in productivity, reduce costs and raise morale. "Ergonomics is good economics," she says. "If you make a job better for an older person to do, it's going to be better for all workers to do."

For tips on how to set up a comfortable and safe workstation, go to nwsdy.li/osha.