Tips to Prevent Shoulder Pain
Do you find your shoulders sore after a day in front of your computer? Shoulder pain is frequently triggered by poor posture and overuse of these muscle groups. We often sit in awkward positions for long period of time while typing. These tips can help relieve pain by improving your posture and habits.
Take a break and stretch. Establish a new habit of frequent breaks while typing. Stand up and stretch your shoulder muscles. For additional breaks from sitting, try standing up while talking on the phone and consider using a headset for your phone, freeing your hands without straining your neck and shoulders by cradling the handset.
Maintain good posture. A properly adjusted, ergonomic chair can help you maintain a neutral sitting posture throughout your work day. For maximum support, adjust your chair to fit your body. Start by lowering the seat so that your feet rest firmly on the floor. Also adjust the back rest to best fit the contours of your spine. You can use a rolled towel or portable lumbar support if you need more support. Finally, move your arm rests to allow free movement while typing. Finally, keep your arms close to your body to decrease muscle pressure.
Rearrange your work space. Start by moving your keyboard into the optimum placement with an adjustable keyboard tray. To prevent muscle strain, your keyboard should be slightly below your elbow height, only an inch or two above your lap. Next, your monitor should be at eye level for best head position. If you need more height, add an easy-to-install, monitor stand. Also, if you frequently type from a document or notebook, add a document holder directly next to your monitor to help your neck position.
It is easy to strain shoulder and other muscles by sitting in awkward positions. To relieve pain, work to improve your posture. A good, ergonomic chair can help you maintain good sitting posture. An adjustable keyboard tray and a monitor stand can help arrange your workspace for good head and arm positioning. Improving your posture and work habits can relieve and even prevent shoulder pain.