Ongoing neck and shoulder pain is not only going to distract you while at work, but it could also cause serious medical issues if you are not careful. While some neck and back pain takes place due to acute trauma or another medical condition, the vast majority of people can relieve tension or prevent discomfort altogether with a few simple changes to their daily habits.
Correctly Position Your Computer Screen
An improperly positioned computer screen can quickly lead to neck and shoulder pain, headaches, and problems with one’s vision. Displays should be directly at eye level when sitting comfortably in a chair. They should also be between 18 and 22 inches from one’s face. This important step will help you sit with the correct posture and avoid one of the most common causes of discomfort.
Have Some Water
Proper hydration plays an important part in our health, and this includes how the spine, neck, and shoulders operate. The discs that separate the vertebrate in the spine as well as the soft tissue that cushions joints are made up of quite a bit of water. Keeping water on-hand and sipping it throughout the day will allow your body to properly protect itself.
Trigger Point Therapy
Trigger point therapy is a method that can be used to stimulate the facet joints and relieve pain caused by inflamed or irritated soft tissue. This type of therapy can be carried out in a number of different fashions, but the primary goal is to apply pressure to the tissue between the shoulder blades and the spine. Trigger point therapy can be done with foam rollers, racquetballs, or almost any other pliable object that can be easily manipulated.
Get Out of the Chair
It is suggested that all employees working in an office get out of their chair at least once an hour to move around. By taking a break for just five or ten minutes, you will be able to consciously stretch your muscles by forcing them into a new position. During this break, the more activity you can do the better with options such as climbing a few flights of stairs or getting out for a quick stretch in the sun.
Consciously Relax Muscles
If it is not possible to take a break at least once an hour or you are feeling especially sore, then you can tense and relax your muscles in succession to stimulate blood flow to the area. This can be done by closing your eyes, choosing a muscle group, and then tensing it for 10 to 15 seconds. After this is done, consciously allow that muscle to relax completely and then repeat the process with a nearby muscle group.