Tips for Relieving Neck & Shoulder Pain

Neck and shoulder pain may seem like it’s just a part of your life. You may feel powerless to do anything about it. You may not even realize why you have it or where it’s coming from. For many, neck and shoulder pain a direct result of working at a desk. Before you get mad at your job, though, take a few minutes to read the following tips and see if there’s anything you can improve upon for your own sake.

• Sit (or stand) up (mostly) straight: The biggest culprit in neck and shoulder pain is poor posture, which includes slouching, raising your shoulders, or simply twisting your body into awkward positions. Each example places undue strain on your muscles and joints. The first step in maintaining good posture is to adjust your chair to fit your body. You should be able to rest your feet firmly on the floor and the armrests should be low enough to allow free arm movement from the elbow. Next, lower the back rest to fit the curve of your back so that your lower back is properly supported. Additional Lumbar support can be added easily if you need more support or your chair doesn’t provide good support. Finally, many workers are starting to see the advantages of an adjustable height ergonomic desk that they can adjust to meet their changing needs as they sit or stand to work.
• Take a Break to Stretch: Be purposeful in taking a break once an hour to walk around and stretch out your muscles. This will allow you to stretch your shoulders, neck, and back regularly throughout your day.
• Move Your Keyboard: When your keyboard and mouse are improperly placed, you force your body {neck and shoulders, as well as wrists} to compensate. If your keyboard is too high, or too low, you tend to tighten those muscles, creating tension and soreness. In contrast, your keyboard should be centered directly in front of you and slightly lower than your desktop, but above your lap so your arms and shoulders can be completely relaxed while you are typing or using your mouse. An adjustable keyboard tray allows this placement and even frees up desk space. It keeps your keyboard and mouse about two inches above your lap, slightly below your relaxed elbow height.
• Adjust Your Computer Screen: No matter what kind of computer you’re using {including laptops!}, your monitor should be centered directly in front of you, about 15 to 25 inches away, and sit at eye-level. Looking down or up, turning to the side or leaning forward to look at your screen will strain your neck muscles, not to mention add eye strain to the equation. Monitor shelves are easy to install and quickly provide additional height.