If you work a 9-5 job seated in front of a computer, you must have experienced some neck or shoulder pain. The first common culprits to be suspected are usually stress and fatigue. However, most times, neck and shoulder pain occur due to muscle strain. The wrong desktop posture can cause this. How then should you sit when working at your desktop? Below are some medically suggested postures you should take up.
1. Backrest
In order to take away the strain from your back, ensure the seat you have has an adequate backrest. The angle inclination of the chair should be between 95 and 100 degrees. With this support, your back is able to stay upright for long hours without much strain.
2. Hips
Your hips should be all the way in into your seat. The further back they are, the more relaxed your back is. Seating at the edge of your sit makes your back and shoulders stoop forward creating a lot of tension around the neck and shoulder area.
3. Knees and Feet
For long hours at your desktop, make sure your feet are stretched flat along the ground. Your knees, in turn, should be in direct measure with the level of your hips, if not a little bit lower. The flat foot position gives you a stable balance that ensures equal distribution of weight around your body.
In case you are already experiencing shoulder pain, there are a few things or actions that you should do to stop or ease the pain. They include:
1. Change of posture
If the damage to your shoulders is not extensive, you can cure the pain by merely changing your posture. Try getting a chair with the right backrest. You should also ensure that the keyboard is at a level that is not strenuous to your body.
2. Physiotherapy
Some people may not realize that their posture might be the cause of their shoulder pain, so they never think to make any changes. In such situations, the shoulder pain may require medical attention. Shoulder pain physiotherapy will help loosen cramped muscles, which in turn reduce the pain felt. Shoulder pain physiotherapy may take a few days or weeks before the damage is undone.
3. Posture Correction Physiotherapy
In the event that your posture has been tampered completely, you may need posture correction physiotherapy. The exercises prescribed to you will work towards making your spine straighten, and shoulders ease up. You may find that after successful sessions of shoulder pain physiotherapy, you have gained a few inches in height.
In conclusion, to avoid shoulder pains, ensure you are assuming the right posture when sitting at your desktop. Take a few breaks in a day to stretch your muscles. However, there are various ways to reduce or ease the pain that might have been caused by the wrong desktop posture. If you notice, any pains make sure you seek medical help before the pain becomes worse.
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