Mini Shoulder

Mini Shoulder

Five Tips for Relieving Shoulder Pain

Many computer users suffer from pain in their shoulders and neck. This pain is commonly caused by poor posture and over working these muscles. Too often we place shoulders and entire bodies into awkward positions while working by slouching or raising them. The goal for pain-free computer use is to maintain a natural, relaxed sitting position. These five tips can help with immediate relief of shoulder pain and prevent future discomfort.

1. Rest and Stretch: Make it a habit to stop your regular activity for a few minutes every hour. Get up from you chair and walk around. During your breaks, or even more frequently, stretch your shoulder muscles. If your muscles have been significantly overworked, taking a longer break (24 to 48 hours) will provide the most effective relief.
2. Apply Heat or Cold: Heat will increase blood flow to the area and relax tense muscles; however, do not apply heat to an inflamed area. For inflammation, cold packs can numb the pain and reduce swelling; just remember not to place ice directly on the skin. Use hot or cold for a maximum of 20 minutes at a time and no more frequently than once an hour.
3. Restore Proper Sitting Posture: Good posture is the key to preventing shoulder, neck and back pain. Your chair is the basis of good posture and should be adjusted specifically for you. Does the shape of the chair properly fit and support the curvature of your lower back? A rolled towel or additional lumbar support can help improve posture and relieve muscle strain. Also, adjust the chair height to ensure that your feet rest flatly on the floor. Finally, the armrests should be moved low enough that your arms move freely at the elbow and your shoulders remain relaxed while sitting at your computer.
4. Adjust Your Work Space: Shoulder pain is frequently caused by improper placement of keyboard and mouse. A high keyboard causes a user to raise the shoulders, tensing up muscles. In contrast, a low keyboard causes a user to improperly reach for the keys or mouse, straining the muscles. An adjustable keyboard tray can help place the keyboard at the optimum position, slightly below elbow height, one to two inches above the legs. Place the mouse as close to the keyboard as possible to avoid stretching to reach it. An ergonomically designed mini keyboard, which does not have the number pad, would bring the mouse in closer, thus reducing muscle strain.
5. Reposition Your Monitor: Your monitor should be directly at eye-level in order to reduce strain on your neck and shoulders. Consider a shelf to elevate your screen above the top of your desk or work surface. The screen should only be 15 to 25 inches away from your eyes, so you don't lean forward to read.

Most shoulder and neck pain is caused by poor posture and overuse. These five tips can encourage good posture, relieve current discomfort, and prevent future injury and pain. Stretching and resting can bring some immediate relief, and if done regularly, can decrease future pain. But the best long-term solution is to restore and maintain good posture. Adjusting your chair and work space can bring quick relief, and the right ergonomic products can provide healthy habits that will benefit you for years to come.

About the Author

Christy Sumner has successfully worked from her UK home for the last year as an online writer and a virtual assistant for Speech Privacy Systems and Ergonomics Made Easy. While her husband works on his Ph.D., Christy prides herself on caring for their two young children and keeping her family afloat without going crazy.

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