Computer use is a part of daily life for many Grand Rapids residents—whether you work downtown, study at Grand Valley State University, or game at home during our long Michigan winters. But spending hours at a computer can increase your risk of injury.

Poor workstation setup and posture can lead to:

  • Back and neck pain
  • Shoulder and arm pain
  • Wrist and hand overuse injuries
  • Headaches
  • Eye strain and fatigue

Understanding these risks and how to prevent them can help you stay healthy at work, school, and home.

How Computer Use Causes Pain and Injury

Muscle and Joint Problems

Long periods of sitting and typing can strain your:

  • Neck and upper back
  • Shoulders
  • Lower back
  • Hips and legs

In Grand Rapids, many office-based jobs in healthcare, manufacturing, education, and tech require prolonged computer use. Even though sitting uses less energy than standing, it still:

  • Reduces blood circulation to muscles, tendons, and ligaments
  • Requires you to hold body parts in one position for long periods
  • Can lead to stiffness, fatigue, and pain

Poor workstation design and posture make this worse.

  • Posture-related back and neck pain
  • Shoulder and arm strain
  • Overuse injuries (e.g., tendinitis, carpal tunnel–type symptoms)
  • Headaches (often from neck strain or eye strain)
  • Eye fatigue and blurred vision

If pain is severe or ongoing, local providers such as Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health can evaluate and treat these problems. Physical therapists in Grand Rapids also commonly treat computer-related injuries.

Setting Up an Ergonomic Workstation at Home or Office

Proper workstation setup is one of the best ways to prevent computer-related injuries. This is especially important for people in Grand Rapids who work from home during winter storms or bad road conditions.

Desk and Chair Setup

  • Use an adjustable desk designed for computer work when possible.

  • Monitor height:

    • Top of the screen at or slightly below eye level
    • Screen about an arm’s length away

  • Keyboard position:

    • Elbows relaxed and close to your sides
    • Forearms roughly parallel to the floor
    • Keyboard level with your forearms

  • Chair adjustment:

    • Feet flat on the floor (or on a footrest)
    • Knees at about a 90-degree angle
    • Hips slightly higher than knees if comfortable

Choose Ergonomic Equipment

  • Ergonomic chair:
    • Supports the natural curve of your spine
    • Has adjustable seat height and backrest
  • Ergonomic keyboard:
    • Keeps wrists in a neutral, straight position
    • Reduces strain on hands and forearms
  • Monitor stand or riser:
    • Helps you avoid hunching your neck and shoulders

If you’re unsure how to set up your workstation, ask your employer’s health and safety officer or consult a local physical therapist in Grand Rapids for an ergonomic assessment.

Move Often: Don’t Sit All Day

Sitting for long stretches—common during snowy Michigan days when you’re less likely to go outside—can increase stiffness and pain.

Healthy Movement Habits

  • Stand up and stretch at least every 30–60 minutes
  • Take short walking breaks around your home, office, or hallway
  • Gently stretch your neck, shoulders, wrists, and back
  • Alternate between sitting and standing if you have a sit-stand desk

These simple changes can significantly reduce muscle and joint strain.

Overuse Injuries of the Hand, Wrist, and Arm

Repetitive movements and awkward postures can cause overuse injuries (also called repetitive strain injuries). These commonly affect:

  • Elbows
  • Wrists
  • Hands and fingers

Symptoms of Overuse Injuries

  • Pain or aching
  • Swelling
  • Joint stiffness
  • Weakness or dropping objects
  • Numbness or tingling in the hands or fingers

If you notice these symptoms, consider seeing your Grand Rapids primary care provider or a local physiotherapist for assessment.

How to Prevent Overuse Injuries

  • Mouse position:
    • Keep the mouse at the same height as your keyboard
    • Place it close to the side of the keyboard
  • Use your whole arm:
    • Move the mouse with your forearm and shoulder, not just your wrist
  • Type lightly:
    • Press keys gently to reduce strain on fingers and tendons
  • Vary your tasks:
    • Avoid long, uninterrupted typing or mousing sessions
    • Alternate computer work with phone calls, reading, or in-person tasks
  • Rest your hands:
    • Take your hands off the keyboard and mouse when not using them

Eye Strain from Computer Use

Staring at a bright screen for hours—especially in winter when daylight is limited in West Michigan—can lead to eye fatigue. While this usually does not permanently damage eyesight, it can be very uncomfortable.

Common Eye Strain Symptoms

  • Blurred vision
  • Difficulty focusing on distant objects after screen use
  • Dry or irritated eyes
  • Headaches
  • Eye discomfort or burning

Tips to Prevent Eye Strain

  • Control lighting:
    • Avoid having a bright window or lamp directly behind or in front of your screen
    • Use blinds or curtains to reduce glare
  • Adjust your screen:
    • Tilt the monitor slightly to avoid reflections
    • Keep the screen at or slightly below eye level
    • Reduce brightness and contrast to a comfortable level
  • Use the 20-20-20 rule:
    • Every 20 minutes, look at something at least 20 feet away for 20 seconds
  • Maintain a comfortable distance:
    • Keep the screen about an arm’s length away
  • Get regular eye exams:
    • Visit a local optometrist or ophthalmologist in Grand Rapids
    • Check that headaches or blurred vision are not caused by underlying eye problems

Laptops are convenient for students, remote workers, and commuters in Grand Rapids, but they are not naturally ergonomic.

Because the screen and keyboard are attached:

  • Raising the screen to eye level makes you lift your arms and shoulders too high
  • Lowering the keyboard to a comfortable level makes you hunch your neck and upper back

Carrying a heavy laptop around the city, on campus, or through snow and ice can also strain your shoulders and back.

How to Make Laptop Use Safer

  • Use a desktop when possible:
    • For long work sessions at home or in the office, a desktop or a “docked” laptop is better
  • Add peripherals:
    • External keyboard
    • External mouse
    • Laptop stand or docking station to raise the screen
  • Position like a desktop:
    • Place the laptop on a stand so the screen is at eye level
    • Use an external keyboard and mouse at elbow height
  • Carry it correctly:
    • Use a backpack with two shoulder straps
    • Or use rolling/wheeled luggage to reduce strain
    • Avoid carrying heavy bags on one shoulder

Many children and teens in Grand Rapids spend significant time on computers, tablets, and gaming consoles—especially during cold, snowy months when outdoor activity is reduced.

Physical Health Risks for Kids

Too much screen time or poor setup can lead to:

  • Back and neck pain
  • Headaches
  • Shoulder and arm pain
  • Hand and wrist overuse injuries
  • Eye strain
  • Increased risk of obesity due to inactivity

Researchers also suggest that excessive gaming and screen time may contribute to:

  • Behavioral issues, including aggressive behavior (especially with violent games)
  • Sleep problems
  • Difficulty focusing at school

Screen Time Guidelines

While recommendations vary, many guidelines suggest:

  • No more than about 2 hours of recreational screen time per day for school-aged children, not including schoolwork

Parents in Grand Rapids can help by balancing indoor screen time with:

  • Outdoor play when weather allows
  • Indoor physical activities (sports, dance, active video games, home exercise)
  • Hobbies that don’t involve screens (reading, art, music)

Setting Up a Kid-Friendly Workstation

To reduce the risk of injuries:

  • Adjust the setup to your child’s size:
    • Chair height so feet rest flat on the floor (or a footrest)
    • Desk height so elbows are at about 90 degrees
  • Use child-appropriate equipment:
    • Smaller mouse that fits their hand
    • Ergonomic chair with good back support
  • Teach safe habits:
    • Sit up straight with back supported
    • Keep screen about an arm’s length away
    • Take frequent breaks to stretch and move
    • Press keys and mouse buttons gently, not forcefully

If your child complains of pain, headaches, or vision problems, consider contacting your pediatrician or a local Grand Rapids eye care provider.

Seasonal and Local Considerations in Grand Rapids, MI

Living in West Michigan brings some unique factors:

  • Long winters and icy conditions can reduce outdoor activity, increasing sedentary time and screen use.
  • Shorter daylight hours can lead to more artificial light exposure and eye strain.
  • Indoor work and study are common during lake-effect snow events, increasing risk of sitting-related injuries.

To stay healthy:

  • Plan indoor movement breaks (stair climbing, stretching, home workouts)
  • Use good lighting that reduces glare but isn’t overly bright
  • Encourage kids and teens to be active indoors (sports leagues, community centers, school activities)

When to Seek Professional Help in Grand Rapids

Contact a healthcare professional if you experience:

  • Persistent or worsening pain in the neck, back, shoulders, elbows, wrists, or hands
  • Numbness, tingling, or weakness in the arms or hands
  • Frequent headaches associated with computer use
  • Ongoing blurred vision or eye discomfort

Local Resources

  • Primary care providers and pediatricians at:

    • Spectrum Health
    • Trinity Health Grand Rapids
    • Metro Health
    • Mercy Health

  • Physical therapy and rehabilitation clinics throughout the Grand Rapids metro area

  • Eye care professionals (optometrists and ophthalmologists) for vision and eye strain issues

  • Kent County Health Department and Grand Rapids Public Health resources for general wellness and prevention information

  • Back and neck pain, headaches, and shoulder and arm pain are common computer-related injuries.
  • Poor workstation setup, bad posture, and long periods of sitting increase your risk.
  • Keep your keyboard at a height that lets your elbows rest comfortably at your sides, with forearms parallel to the floor.
  • Use ergonomic equipment—especially chairs and keyboards—to support natural posture.
  • Overuse injuries of the hand and arm can cause pain, swelling, stiffness, weakness, and numbness.
  • Protect your eyes by managing screen brightness, limiting glare, and taking regular visual breaks.
  • Children and teens in Grand Rapids need limits on screen time, proper workstation setup, and plenty of physical activity.

By combining good ergonomics, regular movement, and healthy screen-time habits, Grand Rapids residents can enjoy the benefits of technology while reducing the risk of computer-related injuries.