Eliminate Shoulder Pain at Work
Do you suffer for shoulder pain after a day at work? Shoulder pain is one of the most common complaints for computer users. Too often, we overwork our shoulder muscles by slouching or by holding our shoulders in a tensed, raised position. Instead of suffering quietly (or not so quietly) or taking another form of medication to find pain relief, let’s address the leading cause of the pain – poor posture.
Evaluate your posture – How are you sitting right now? Don’t move; just take a second to think about your current posture. Are you sitting up straight, or slouching? Are you practicing good posture? The ideal typing posture is achieved when the strain on your muscles is at an absolute minimum. Habits of good posture start with your chair.
A good, ergonomic chair is designed to encourage good posture all day long. It is important that it be adjusted to fit you specifically. Beginning with the back rest, it should fit the curvature of your lower back. If there is not enough support in the lower back, sometimes a rolled towel or additional lumbar support can help. The height of the chair should be lowered until your feet rest firmly on the floor and the back of your knees should not touch the edge of the seat. Lastly, the armrests should be low enough that your arms and shoulders are relaxed while you are typing.
Rearrange your desk – As crazy as it sounds, the arrangement of your desk can also contributor to poor posture and shoulder pain. Start by getting rid of all the clutter and place your most used items, like your phone or stapler, within easy reach. Straining to reach something across your desk adds to the pressure on your back and shoulder muscles.
Once you have a clear desktop, take a look at your keyboard, mouse and monitor. There is an optimum placement for all your computer accessories that will help you maintain good posture. Improper height or placement will strain your shoulders. An adjustable tray easily moves the keyboard and mouse one or two inches above your legs, just below your elbow height. It will also help relax your arms and hands if you slightly angle the keyboard downward away from your body. Consider using a mini keyboard or curved, ergonomic keyboard; these special keyboards help minimize muscle strain.
Your monitor also needs to be moved to a good viewing position to minimize neck and shoulder wear. It should be at eye-level, straight ahead of you so that you never twist your neck or shoulders when viewing. You may need to elevate your screen above the top of your desk or work surface. And it should sit a full arms-length away from you while you are sitting properly in your chair.
Shoulder pain can be frustrating and even debilitating. But instead of trying to control the pain, evaluate your posture and desk layout to eliminate the possible cause. Good posture can resolve many of the pain issues we experience. Use a well-adjusted, ergonomic chair, rearrange your workspace and find a good, ergonomic keyboard to encourage and maintain a neutral sitting position. Establish healthy habits of good posture that will benefit you now and into the future.