I recently came accross a Good HouseKeeping Article that discussed how office workers have to deal with a lot of neck pain. I get quite a few emails about how working at the computer or desk all day can cause neck pain, stiffness in the neck,headaches, tight muscles, shoulder pain and upper shoulder tension.
Well its bound to happen if you sit in one position all day staring at a computer screen ! But the good news is that it is avoidable.
Executive editor, Jennifer Cook of the Good Housekeeping Research Institute, said a recent study found that office workers who took frequent breaks and did some simple exercises had 41 percent fewer headaches and 43 percent less neck and shoulder pain.
Every two to three hours, stand with your back and head against the wall to do some easy exercises.
“Press your shoulders back so they’re (against) the wall and then release them,” Cook said.
Cook reccommends repeating this exercise a few times before moving onto the next exercise.
“And move your chin forward and back, keeping it parallel to the ground,” said Cook.
This particular exercise is for stretching out your neck and shoulder muscles.
“Cup your hands behind your neck, and lift your head back and up slightly against the pressure from your hands and lower,” Cook said.
Most types of neck pain aren’t serious. But if you have neck pain so severe that you can’t touch your chin to your chest for more than a few days, see your doctor.
Finally, look at the ergonomics of your workstation. Just moving around a few things can make a big difference in your comfort level. For example, the position of your computer monitor- is it eye level? Are your knees slightly lower than your hips when you sitting in your chair? Does your office chair have arm rests. Simple considerations of your environment can prevent neck and back pain.
Additional Resources:
- Your WorkStation and Optimal Neck Posture Go Hand in Hand– A deeper look at your workstation details
- Working on A Computer All Day Long…as a Graphic Designer..with Neck Pain– A blog Post about one Graphic Designers Neck Pain
- Neck Exercises– Good Stretching Exercises for the Cervical Spine and Muscles
I would like some advice about this patient.
Female patient,35yrs of age,was working as a labourer but has quit her job 4yrs ago.Does only housework presently.She has been complaining about pain over the right shoulder radiating to her elbow.No history of fall or trauma.ROM is restricted due to pain.
Tenderness over ant.aspect of shoulder.She has got severe trapezius spasm,but has been relieved to quite an extent aftr MFR(myofascial release) and SSF(strong surged faradic current).
James, it sounds like a severe strain. Does she do any type of repetitive house work that may be aggravating the pain (such as using a heavy vacuum cleaner? ) Has she had her neck and upper back adjusted by a chiropractor? Misalignments in the neck and upper dorsal spine can also cause this type of pain.
Finally, Has she had an MRI of the cervical spine? Sometimes a disc in the neck will cause radiating pain into the arm and the elbow.
I would keep doing the myofascial release and e-stim, maybe add ultrasound.
Hope this helps
Is it true that majority of old women suffer from shoulder pain? esp retired people?
Acupuncture with some proper rehabilitation together is even better. In my experience, most patients with neck pain need some muscular retraining because of poor posture.
Mitchelle, thanks for your comment. I agree that acupuncture can be beneficial as well as muscular rehabilitation. Poor posture can lead to tightened muscles and chronic pain for many people.
Why Posture is the Window to Your Health?
http://www.neckpainsupport.com/2009/02/why-posture-is-a-window-to-your-health.html
-NJ
It is great with some advice on how to overcome these struggles, I have had neck problems myself stiff and sore. This is why we have tried to put together a little work-help application that can help prevent this or at least strengthen it together with a personal trainer.
It is great with some advice on how to overcome these struggles, I have had neck problems myself stiff and sore. This is why we have tried to put together a little work-help application that can help prevent this or at least strengthen it together with a personal trainer.