The modern day workforce has adapted to meet the demands of the rise in technology. Nowadays, most occupations require us to work on a computer, in order to reach company goals. Although this is mostly doable, overtime we may begin to feel some hampering, physical effects.
Namely, sitting at the computer for prolonged periods of time can induce neck and shoulder pain. This pain needs to be treated by a chiropractor right away. Otherwise, these nagging aches can exacerbate into something much more worse. It is in your best interest to find ways in which you can find short and long term relief.
Here are some of the best treatments to resolve neck and shoulder pain from sitting at computer:
1. Laptop Stand
Having a laptop stand is one of the best treatments for neck and shoulder pain from sitting at computer. The way most of our offices are designed will have us naturally looking down at our computer screens for work. As such, this may inevitably put an undue amount of pressure on our necks, which may extend to the shoulders. If not modified accordingly, the pain may become worse overtime.
One of best, and easiest, ways to rectify this problem is to get yourself a laptop stand. For those who work on their laptops, aligning the screen with your direct line of sight is imperative. This allows you to focus on the screen at eye level, instead of forcing your neck to look down.
2. Position The Monitor
Oftentimes, many of us do not work just on our laptops. Desktop computers will also be utilized by the average worker, to which the same issue regarding neck pain may arise. If the monitor for the computer is not positioned correctly, you may be putting yourself under pressure. As such, it is vital to maneuver the monitor itself.
Many desktop monitors can be configured to reach a desirable angle for your workspace. Make sure that the right height is positioned, in order to prevent neck pain from occurring. For those who have two monitors, the same sentiment also applies for both screens. The monitor should be placed directly in front of you, for maximum effect.
3. Upper Body Posture
Taking care of your neck is of the utmost importance, as it pertains to sitting in front of a computer. However, you also have to be aware of how your overall posture is. For instance, your shoulders are just as vulnerable to short term aches and pains. The best way to fix this issue is to take a look at your body’s position.
Sit with your back straight, and allow your shoulders to be pulled back a bit. A good chair for your workspace is recommended, in order to correct the positioning of your upper body. Lumbar support is incredibly important, especially as it pertains to sitting down for long periods of time.
4. Neck Exercises
Even with the best intentions, we will inevitably slouch down while working in front of a computer. You’ll begin to realize how much of a nuisance this can be, as you begin to feel neck and shoulder pain. Take a break, if possible, from sitting in front of the computer and conduct a few exercises.
For your neck, bring your head all the way to the right and hold the position for a few seconds. Do the same motion, and pull all the way to the left. You will begin to feel a stretch from this exercise, which helps to relieve your neck from pain. Try your best to do this throughout the day, in order to keep your body aware of its position.
5. Shoulder Exercises
The same sentiment of applying certain, small exercises to your neck can also be applied to your shoulders. Thankfully, there are a number of easy exercises that can be conducted, in order to treat your aching shoulders. One of the best ones to use is the overhead shoulder stretch.
Bring one arm to an overhead position, and then bend it at the elbow. You’ll want to grab this arm with your other hand, and pull the bent arm behind your head. The resulting stretch should be held for a few seconds, before performing the motion on the opposite side.
6. Secondary Support
If your current office chair is not as comfortable as it can be, attachable support components can be purchased. Try to get one that allows your head to lean back, which will support the upper body overall.
7. Take a Break from the Computer
When all else fails, it is important to just take a break! Get up from your workspace, and take a walk around the surrounding area. You’d be surprised as to how much this helps, in regards to mitigating upper body pain.
Your neck and shoulders are one of the most important parts of your upper body. As a result, make sure that you take the time to treat them accordingly. That way, you can continue working without those nagging pains afflicting you!