Incorrect posture and work conditions can result in mild to severe pain, especially on the neck and shoulders.
Whether one spends more time on a desktop PC, laptop or a tablet such as the iPad, doing it wrongly results in neck and shoulder pain.
The neck consists of tendons, muscles and only a few bones (cervical vertebrae) offering most of the structural support. The average ãdül† head with no hair weighs around 4.5 to 5kgs constituting about 8% of the full body mass.
Shoulder And Neck Pain From Computer Use
Constant strain on specific muscles or tendons for prolonged periods puts pressure on muscles resulting in accelerated joint erosion and nerve entrapment.
Most computer and tablet users forget that even when seated, muscles are involved in maintaining posture. Using a tablet or computer wrongly will result in neck and shoulder pain and other conditions such as carpal tunnel syndrome, computer vision syndrome or repetitive strain injury (RSI).
Computer ergonomics plays an important role in preventing pain from computer use. For instance, gazing at a tablet or laptop on your laps when sited on a chair places more strain on your head, neck and shoulders than when the laptop or tablet are on top of a desk.
Tips To Prevent Neck And Shoulder Blade Pain
Proper computer ergonomics ensure less stress to the body, increases productivity and reduces chances of injury. The following helps prevent neck and pain between shoulder pain when using a computer or tablet.
How To Prevent Pain When Using Tablets
Display: Reduce glare by positioning the display at a right angle to light sources. Place the center of the screen at 15 degrees downwards from your eyes without bending your neck a lot. Hold your head perpendicular to the floor. Keep a minimum distance of 20 inches between you and the display but do not place it too far that you have to lean forward to read.
An ideal distance is when you can touch the display with your fingertips when you stretch your hand without leaning forward. Align the display, keyboard and mouse to minimize turning. Use a refresh rate that does not cause your monitor to flicker.
Keyboard and Mouse: The keyboard should be placed slightly below the elbow. The wrists must remain straight when you sit and type. Wrist rests are for resting on, not to lean on when working. Place your mouse at the same level with the keyboard tray. Ensure that the mouse is in an arc line of the keyboard in order to reach it as you rotate your arm from the elbow. When using a laptop for extended periods, invest in an external keyboard and mouse or a full docking station.
Chair: Buy a chair with armrests and use a high back chair that can support your shoulder blades and the back of our head. The lumbar support should be slightly below your waistline. The chair’s height should allow your feet to rest completely on the floor. Create at least 3 inches on the edge of the chair and the back of your knees. This prevents interfering with blood follow to and from your legs.
Posture: Ensure that your hips are slightly higher than the knees. The feet should rest comfortably on the floor. Hold your head slightly up in an angle perpendicular to the floor. Lean back slightly (100-130 degrees parallel to the floor). Keep your wrists straight, and your upper arms should hang freely from your shoulders. Change your position frequently.
Take Breaks: Every 20 minutes reduce eye strain by focusing on an object that is 20 feet away. Next, palm your eyes gently until you feel the pressure ease. Lastly, stand up and stretch a bit. The above will help prevent neck and shoulder pain while making working easier. If you are already suffering from a stiff neck do the following:
Shoulder And Neck Pain Relief
Whether one spends more time on a desktop PC, laptop or a tablet such as the iPad, doing it wrongly results in neck and shoulder pain.
The neck consists of tendons, muscles and only a few bones (cervical vertebrae) offering most of the structural support. The average ãdül† head with no hair weighs around 4.5 to 5kgs constituting about 8% of the full body mass.
Shoulder And Neck Pain From Computer Use
Constant strain on specific muscles or tendons for prolonged periods puts pressure on muscles resulting in accelerated joint erosion and nerve entrapment.
Most computer and tablet users forget that even when seated, muscles are involved in maintaining posture. Using a tablet or computer wrongly will result in neck and shoulder pain and other conditions such as carpal tunnel syndrome, computer vision syndrome or repetitive strain injury (RSI).
Computer ergonomics plays an important role in preventing pain from computer use. For instance, gazing at a tablet or laptop on your laps when sited on a chair places more strain on your head, neck and shoulders than when the laptop or tablet are on top of a desk.
Tips To Prevent Neck And Shoulder Blade Pain
Proper computer ergonomics ensure less stress to the body, increases productivity and reduces chances of injury. The following helps prevent neck and pain between shoulder pain when using a computer or tablet.
How To Prevent Pain When Using Tablets
- Use a tablet stand or case with a prop up function. This will allow you to adjust the angle of your tablet to a comfortable viewing level.
- Every 15-20 minutes, take a break from your tablet, adjust your sitting angle or better yet, stand up and walk around. This will relieve strain on your neck and shoulder muscles and encourage blood flow to your limbs.
- Get an external keyboard and mouse, preferably wireless/Bluetooth as they allow you to sit comfortably and keep the tablet’s heat away from you.
Display: Reduce glare by positioning the display at a right angle to light sources. Place the center of the screen at 15 degrees downwards from your eyes without bending your neck a lot. Hold your head perpendicular to the floor. Keep a minimum distance of 20 inches between you and the display but do not place it too far that you have to lean forward to read.
An ideal distance is when you can touch the display with your fingertips when you stretch your hand without leaning forward. Align the display, keyboard and mouse to minimize turning. Use a refresh rate that does not cause your monitor to flicker.
Keyboard and Mouse: The keyboard should be placed slightly below the elbow. The wrists must remain straight when you sit and type. Wrist rests are for resting on, not to lean on when working. Place your mouse at the same level with the keyboard tray. Ensure that the mouse is in an arc line of the keyboard in order to reach it as you rotate your arm from the elbow. When using a laptop for extended periods, invest in an external keyboard and mouse or a full docking station.
Chair: Buy a chair with armrests and use a high back chair that can support your shoulder blades and the back of our head. The lumbar support should be slightly below your waistline. The chair’s height should allow your feet to rest completely on the floor. Create at least 3 inches on the edge of the chair and the back of your knees. This prevents interfering with blood follow to and from your legs.
Posture: Ensure that your hips are slightly higher than the knees. The feet should rest comfortably on the floor. Hold your head slightly up in an angle perpendicular to the floor. Lean back slightly (100-130 degrees parallel to the floor). Keep your wrists straight, and your upper arms should hang freely from your shoulders. Change your position frequently.
Take Breaks: Every 20 minutes reduce eye strain by focusing on an object that is 20 feet away. Next, palm your eyes gently until you feel the pressure ease. Lastly, stand up and stretch a bit. The above will help prevent neck and shoulder pain while making working easier. If you are already suffering from a stiff neck do the following:
Shoulder And Neck Pain Relief
- Take anti-inflammatory medicine.
- Use heat compression to relief the pain and soften the muscles.
- Get a neck massage.
- Neck exercises and shoulder exercises can also relieve the pain.
- Stretch your neck from side to side but don’t over stretch it.
- Changing your work habits will help prevent pain when using a computer or tablet in the future.
- If the pain does not cease in 24hrs, seek medical advice
