It’s not glamorous, but shoulder pain is a common problem for millions, and notably among computer users.  You may frequently think of aching backs as the most common desk-related injury, but a related issue is an aching neck and shoulders.  Today we’ll focus on the shoulders and how to avoid and manage shoulder-related pain.

Tips for Managing Shoulder Pain

• A big contributor to shoulder pain is poor posture.  Slouching and bending/moving awkwardly are not good for any part of you, shoulders included.  Be sure to sit relatively straight and to not over-extend your reach.
• Apply heat to the sore area. Heat can relax the muscles within minutes.  If you’re still struggling, though, talk to your doctor about safe medications to take.
• Take a break and stretch. The best way to avoid shoulder pain in the first place is to take breaks and stretch out.  These shoulder stretches recommended by National Institute of Health are safe and easy to do.  Additionally, you can try walking around (versus sitting at your desk) for phone calls, which will also help alleviate shoulder pain just by nature of variety.
• Rearrange your work space. One of the absolute best steps you can take to manage and even avoid persistent shoulder pain is to re-work your work space.

1. Begin by adjusting your chair. A well- adjusted, ergonomic chair can help you maintain good posture. You may need to lower the seat so your feet can rest firmly on the floor.  Raised arm rests often cause awkward shoulder positioning, to lower your armrests so that you have free movement while typing.  Finally, make sure you have good support in your lower back or add portable lumbar support.
2. Next move your keyboard and mouse to an adjustable keyboard tray for quick keyboard placement. To reduce muscle tension in your arms and shoulders, lower the tray until your keyboard slightly below elbow height, about an inch or two off your lap.
3. Finally, be sure that your monitor is at eye level for best neck and shoulder position.  An easy fix is a monitor stand, as well as a document holder placed immediately next to your monitor.

If you suffer from shoulder pain, these tips can help find fast relief and prevent future pain. Adjust your ergonomic chair to help restore good posture. And try adding an adjustable keyboard tray and a monitor stand to help you maintain good head and arm positioning. Improving your posture and work habits can relieve and even prevent shoulder pain.