Apr 19, 2022

How to avoid shoulder pain at work

Schulterschmerzen am Arbeitsplatz effektiv vermeiden

Shoulder pain from sitting at a desk? Seriously?

Isn't shoulder pain usually associated with sports activities? How can something so inactive cause shoulder pain?

Sitting at a desk, whether working for hours or for shorter periods at home, can cause annoying shoulder pain.

There are many ways to relieve your shoulder pain and strengthen your body - which is good news for anyone who has to sit at a desk and work on a computer for seven or more hours a day.

In this article, you'll learn what causes shoulder pain when working at a desk and what you can do to relieve it.

Causes of chronic shoulder pain

Shoulder pain often develops gradually rather than all at once. It can be difficult to pinpoint the exact cause of your pain. Possible causes of work-related shoulder pain include:

unfavorable postures
working with arms at or above shoulder height
force or pressure on the shoulder, even if slight
static load, when your muscles have to hold your body in one position for a longer period
hand-arm vibrations, such as vibrations caused by a power tool
whole-body vibrations, such as vibrations experienced when driving over uneven roads
extreme temperature exposures

Physically intensive activities are not the only ones that can cause shoulder pain and injuries. Office workers also have a high risk of developing them. A large part of RSI is related to computers. "A sedentary work environment and work habits can weaken muscles and create the conditions for pain," explains Micke Brown, a long-time nurse specializing in pain management.

How can I relax my shoulders at my desk?

Stretches, simple exercises, and relaxation techniques can be key to releasing tension in your shoulders while working at your desk. You can repeat this exercise several times before returning to

work.

Lean back in your chair, place your feet flat on the floor, and relax your arms. Inhale deeply, pull your shoulders up to your ears, and hold them for a few seconds. Exhale slowly and lower your shoulders. You can repeat this exercise several times before returning to your work.

5 ways to reduce shoulder and back pain when sitting at a desk

There are many general practices you can adopt to relieve shoulder and back pain caused by long periods of desk work.

Consider incorporating the following into your routine:

Regular exercise
Stretching
Yoga
Regular reminders to correct your posture

In addition to these general tips, the following 5 tips can help relax your shoulders at your desk.

1. Rearrange your workspace

Your desk should be at the same height as your elbows when sitting. If it's too high, it can lead to shoulder fatigue. If it's not adjustable, consider adding an adjustable keyboard and mouse tray.

Your computer monitor should be about an arm's length away from you. The top of the screen should be just below your eye level. Keep the monitor and keyboard centered in front of you. Constantly twisting your neck to look at your monitor can lead to neck and shoulder pain. "Neck problems, such as pinched nerves, often refer pain to the shoulder region," says Sorrells.

It's also important to keep tools and materials you use regularly within easy reach. If you twist or stretch to reach them, you increase your risk of pain and injury.

2. Change your position often

Our posture naturally deteriorates the longer we sit at a desk. That's why it's important to frequently change our sitting position throughout the day.

You can easily do this by sitting back in your chair and leaning back before returning to the correct sitting posture.

Or even better: stand up and move around.

Go to the break room to refill your water bottle or talk to a colleague instead of sending a quick email. Then return to your desk and readjust your posture to a comfortable and correct position.

3. Consider a standing desk

Standing desks are more popular than ever, and for good reason. Standing while you work can relieve pressure on many parts of your body, including your shoulders.

In addition, working at a standing desk has many other health benefits, such as:

Standing reduces the risk of weight gain and obesity
Lowers the risk of heart disease
Avoids annoying back pain
You can read more about it here

If you decide to switch to a standing desk, keep the following in mind:

Ease into it by working 30 to 60 minutes at a time. This allows your body to gradually adapt to the new position.
Get an adjustable desk so you can lower it to a sitting position for tasks that are easier and more efficient to do while sitting.
Pay attention to your posture even when working at your standing desk. Working at a standing desk with poor posture can lead to exchanging one problem for another.

4. Take regular breaks and walks

Take a 30-second "micro-break" every 30 minutes. Shake out your hands and arms during each break. Also, relax your eyes, head, and neck by focusing your gaze on a point about 30 feet away.

Leave your desk occasionally and go for a walk. It's best to take a 10-minute break every two to three hours. A longer walk during your lunch break is also a good idea.