How to Ease Shoulder Pain From Computer Use
Computer usage has skyrocketed with the increasing need for technology in every sector, field, and part of our lives. Computers are a great way to discover new ideas, stay connected with loved ones, and conduct business globally. It is important to note that computers may be beneficial for your mind (for the most part), but they are more than likely not great for your body.
Pain in your shoulder, often dubbed mouse shoulder, refers to pain from excessive use of a computer mouse without the appropriate arm support. This injury classification is called a repetitive strain injury (RSI), which develops over weeks or months of the same repetitive motion within a limited area. Other potential sources of shoulder pain from computer usage include: awkward positions, working with your arms above shoulder level, holding your body in the same position for a long period, and force on your shoulder.
If you suffer from shoulder pain, it’s best to visit a chiropractor North York for professional help. In addition, you should find a way to correct your posture at the computer. Because we simply can not get rid of the computers in our lives, it is in our best interest to make our usage as efficient as possible. Let’s learn how to ease shoulder pain from computer use:
Sit properly at a computer
This may sound like a given, but it is surprising how many adults are unaware of optimal seating positions. When seated at your desk, your feet should be placed firmly on the ground in a flat position or on top of a stable footrest. Your thighs should be parallel to the ground while your lower back is supported by an ergonomic chair or a rolled towel between your lower back and the chair.
Your wrists and hands should be lined up with your forearms, and your shoulder should be relaxed. As fatigue sets in throughout the day, it is common to recline, but this position can strain the body tremendously. It is important to keep this in mind and actively avoid doing so.
If you are having trouble sitting upright, we recommend yoga or pilates to strengthen your core muscles and support your body.
Make your workspace work for you
If your workspace is not conducive to the proper sitting positions we mentioned earlier, do not be afraid to change it! Your desk should be level with your elbows, and your computer monitor should be approximately an arm’s length away.
Both your monitor and your keyboard should be centred in front of you. Ensure that all the necessary tools and items are within arm’s reach. Constantly straining to reach for them can increase your pain and worsen your posture.
Take breaks from computer use
Breaks are an amazing way to give your body and mind a break from the task. Taking small breaks every half hour allows your body to reset, loosening the tension your muscles have undoubtedly built up.
During your break, shake your arms and relax your eyes and neck by refocusing your vision on an item approximately 20 feet away. We recommend taking a walk (preferably outdoors!) and getting your muscles moving for longer breaks.
Switch out your work gear
Similar to making your workspace work for you, it is important that the items you use daily within your workspace also work for you. For instance, we recommend a laptop or office bag with wheels (or at least more than one shoulder strap) to reduce the tension that classic laptop bags can place on your shoulders.
Headsets are also amazing choices for people who are on the phone a lot. This reduces the time you spend sandwiching the phone between your ear and shoulder— a position that causes pain for many. Armrests are also convenient gadgets you can attach to the end of your desk to support your elbows, lessening the strain on your shoulder when upholding your arms.
Light stretches for shoulder pain
The points mentioned above are important but also preemptive. If your shoulder pain has set in already, you need to treat it by improving your setting and healing the pain.
The first exercise we recommend is chin nodding. To do this, sit in a comfortable position, and pull your chin towards your body as if you are nodding at somebody. Hold this position for 20 seconds, relax, return your head to its original position, and repeat it three times.
Our second exercise is shoulder stretching. To begin, sit in a comfortable position, and then lift your shoulders as far up as possible to check your range of motion. You then lower your arms into a comfortable, mid-range position, holding it for as long as possible. Relax, and repeat every 10-15 minutes.