These are the tips to effectively prevent or reduce shoulder pain as sitting or standing at your desk all day doesn’t feel like hard work but it can be very physically demanding on your body.
This can lead to neck and shoulder pain. It is very common to develop chronic shoulder pain due to prolonged, repetitive, or clumsy movements. When you’re doing small, repetitive activities, you can strain your upper body muscles and tendons. This can lead to a gradual development of shoulder pain , rather than hitting you all at once.
Tips to prevent or reduce shoulder pain:
1. Sit up properly:
When you spend most of your time sitting at your desk, it’s important to sit properly. Also, correct posture will help a lot in reducing pressure on the shoulder and neck region , thus preventing shoulder pain.
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To maintain correct sitting posture:
- Your feet should be planted firmly and on the floor or a stable footrest.
- Thighs should be parallel to the floor.
- Lower back should have good support.
- Your elbows should be supported and close to your body.
- Wrists and hands should be in line with your forearms.
- Shoulders should be relaxed.
- Make sure you don’t unwind by sitting at your desk all day. It’s a common problem among table jockeys and will only put more pressure on your upper body.
2. Change position frequently:
When working in the office, you should try to change your position every two hours. Staying in the same position for a long period of time can put strain on your neck , back, and shoulders.
If you’ve been sitting for an hour, take a break and do some standing work. You can also walk for a few minutes. The idea is to change your position frequently to add variety. Also, at the same time, avoid bending over, leaning into awkward positions, and rounding your shoulders, which can lead to discomfort and pain.
3. Rearrange your workspace:
- The position of your monitor, keyboard, mouse, and even the chair you are using can cause shoulder pain . reorganize your workspace to avoid or reduce work-related shoulder pain
- Your desk should be level with your elbows while you are seated. It shouldn’t be too high as it can cause shoulder fatigue. Also, if it’s too low, it can cause slowdowns.
- The computer monitor should be placed about an arm’s length away from you. The top of the screen should be just below eye level . For your keyboard and mouse, consider installing an adjustable keyboard and mouse tray.
Since you spend several hours in your chair, use one that offers full support for your back and shoulders. The chair should have a solid cushion to sit on, good back support, and an adjustable height, so you can adjust it so that your feet are comfortably on the floor.
Sleeping on your side or using too many pillows can strain your back and lead to body pain. Also, try to sleep on a firm mattress, which provides better support for your body. And your pillow should be neither too soft nor too hard and should provide enough support for your neck and shoulders. Keep the pillow under your head and neck instead of under your shoulders.