One hour into returning e-mails and revising that important topic to present at today’s meeting, you feel a slight twinge in your neck and upper back. But you ignore it, you need to stay focused today. But, the next morning, you wake up feeling pain and general soreness in your neck, upper back and shoulders. And, the discomfort with movement is demotivating.
So, what happened?
The human body craves regular movements but in this scenario, the opposite occurred. An hour of a sustained posture while seated at your desk resulted in stiffness because your body was trying to adapt to new demands. But, the adaptation was not useful, resulting in pain. This adaptation often presents itself as what Physiotherapists call the ‘Forward Head Posture.’ This posture is marked by rounded shoulder, a general slouch to the upper back, and a poking chin.
Try out the following tips to prevent and manage any desk associated pain while working at home:
- Redesign your workspace. Avoid the bed or couch, as tempting as it may seem. A sturdy desk or dining table, and a chair that conforms to your spinal curves is all you need. Make sure your desktop or laptop is an arm’s length away with the top of the screen at your eye level, and your shoulders, elbows and wrists comfortable and relaxed.
- Go hands free. This will reduce muscle imbalances often created when the phone is snuggled between the neck and shoulder when multitasking. Try headphones or a headset!
- Listen to your body. Humans were designed for movement, not to sit still. If you feel discomfort or pain in a certain position, it is often a sign to reposition or reset.
- Move every 30-60 minutes. Quick neck and shoulder stretches, a walk on your break or a 30-minute home exercise session are all good candidates.
If you would like assistance with workspace ergonomics, more information is available here. And of course, the Physiotherapists at Back in Motion Braybrook can help you identify strategies and exercises specific to you if you really want to shoulder that neck pain today!