Physically demanding jobs aren’t the only cause of shoulder pain. Office work can inflict such health issues as well!
After a long day of work, you might experience shoulder pain, and you start to think… What caused this discomfort and pain? 8 hours of sitting in front of your desk doesn’t seemed that vigorous.
It’s your workspace that’s held accountable for it.
We may regard the shoulder pain as just a simple issue.
However, when not taken seriously, it may lead to repetitive strain injury: a deep aching, burning sensation in the shoulder and neck. This is triggered by prolonged computer use. Specifically, repeated mouse use for long periods of time.
Although repetitive strain injury can be dealt with by medical care, it is still best to start changing your workstation and lifestyle before undergoing therapies. It will definitely prevent you from becoming dependent to long-term treatments.
All these may cause shoulder pain:
So now, start changing things up a bit!
Let’s Begin With Your Workspace
Ever heard of office ergonomics?
Check out these tips that will bring such big difference in your daily work routine.
- Ergonomic workspace set-up. Invest in a new mouse or armrest.
- Your mouse should be located in a spot where you don’t have to reach for it.
- Make sure your wrist is relaxed when operating your mouse or typing in your keyboard.
- Learn how to use both hands in operating the mouse. Alternate your mouse hands habitually during the day.
- Invest in a headset.
An ergonomically correct workstation will give you a relaxed and comfortable working environment. The use of ergonomic tools will not just make your work life easier, but will also ensure that you are being averted to health issues.
Place keyboard and mouse
Keep them close to each other on the same level, with the home row of keys easy to reach with your elbows positioned at 90º. As you type, your wrists should be straight.
Rest regularly
Every 20 minutes or so, take short, 15 to 30 seconds breaks. Take a few longer breaks during the day.
Position monitor
Raise or lower it so you can clearly see the whole screen without tilting your neck up or down.
Maintain good posture
Keep you back straight — remember, no slouching! — with your head balanced above your neck, and arms resting at your sides comfortably.
Adjust seat
Position your hips a bit higher than your knees, with your feed on the floor/footrest and your lower back supported.
Another Great Way Is Using Ergonomic Tools
Ergonomic tools comes hand in hand with office ergonomics. This new engineering is designed for us to do work more efficiently and comfortably.
The right ergonomic product must fit both the user and the intended purpose.
A large selection from computer related products, desks and chairs have been launched. These are the most commonly and frequently used products at work that when poorly designed may cause pain, stress and even injuries.
An alternative for computer mouse ergonomically designed is Ergoslider Plus, which is perfect for long hours of computer use.
Apart from computer mouse, keyboards and monitors now have its own ergonomic designs as well.
Furthermore, office desks and chairs, with ergonomically designed arm rest are surely worth checking out on.
Such great defenses that have one goal, comfort at work.
But of course, we should not be dependent on just tools… we should start from ourselves… Most definitely there are things that can help you prevent shoulder pain that’s within your control.
Good Computer Posture Should Be At The Top Of Your List.
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Begin with an adjustable height seat and lumbar support. Lumbar support will ensure that you’re not slouching and pushes you to be incorrect posture at all times.
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Another thing to keep in mind is that the top of your screen should not be higher than your eyes. Be mindful of your arms and hands positioning as well.
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Wrists should be in line with your forearm and hand, not at an angle, when using your mouse or keyboard.
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Do not forget! Investing in an ergonomic mouse or keyboard to achieve the proper posture but still able to utilize functions of your mouse and keyboard.
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Standing up and doing regular walks does make a big difference as well. Take breaks to be able to do a few stretches as well.
Now, you can get through each day now with lower risk of getting complications at work.
Stay healthy and work productively!
