4 Simple Tips to Reduce Neck and Shoulder Pain When Working At a Computer
Neck and shoulder pain are becoming increasingly common within the workplace. If you spend a lot of time in front of a computer for work, you are more susceptible to developing pain in any of these areas.
Right now, as we are practicing social distancing during the current COVID-19 situation, a lot of people around the country are working from home, and if you are doing so, it is even more important to make sure you do all you can to reduce neck and shoulder pain while working at your computer.
Here are a few easy strategies that our physiotherapist, Anna Diep suggests, that you can easily implement into your daily work routine to reduce pain if it arises.
The position of the monitor or laptop screen you use can be a common cause of neck pain. Make sure that your neck isn’t twisted when you look at the screen. The screen should be directly in front of you, at eye level or slightly below, to ensure the neck and shoulder muscles aren’t being strained. If you use a laptop regularly, placing it on a laptop stand or on top of books can prevent ongoing straining of neck and shoulder muscles caused by looking downwards too often.
If you are required to sit down for most of the day, it is crucial that your chair provides sufficient support. Having a chair with a backrest that supports the shoulders and head is ideal. To prevent lower back pain and promote posture, adding an ergonomic seat or back cushion may just do the trick. There are many options on the market now.
Taking regular breaks throughout the day is so important especially at a job that doesn’t require a lot of running around. Our bodies do not like being in one position for long periods of time (which is why you may feel stiff when you wake up in the morning). Implementing regular breaks every 30 minutes can help prevent your neck and back muscles from feeling tense and fatigued after prolonged sitting. Having a break for a few minutes to stand and stretch, walk around the office/house or going to make a cup of tea/coffee, it will make you feel all the difference, as well as boost your productivity!
“These are a few common stretches for the neck and shoulders that I often prescribe to my clients who have ongoing neck and shoulder stiffness”, Anna states.
Head rolls - 5 times clockwise and 5 times anti-clockwise
Shoulder rolls - Gentle rolls backwards and forwards, 5 times
Chest stretch - hands locked behind the back, head looking up to the roof. Hold for 10 seconds...
Upper body rotation - Twist your body side to side slowly, looking over your shoulders 5 times in each direction
Sit up tall with a straight posture. Breathing in, reach your arms above your head and hold for 3 seconds... Push your arms away and breathe out slowly.
If you are experiencing pain in your neck or shoulders, we recommend visiting a physiotherapist. Our South Yarra and Malvern clinics are still offering 1:1 physiotherapy consultations, as Allied Health Services are a necessity. If you are unable to attend a physiotherapy appointment in person, contact our South Yarra clinic at info@unitedphysiogroup.com.au to arrange an online consultation.
Book an appointment with us so that we can prescribe specific exercises and treatment to help you reduce symptoms, as well as provide advice on how to prevent future pain.
Stay safe, healthy, and check in on one another during this period!