Studies have shown a strong link between computer use, postural alignment, office ergonomics, sedentary life and chronic musculoskeletal pain.
WHAT IS CAUSING YOUR NECK PAIN? 3 WAYS TO FIX YOUR NECK AND SHOULDER PAIN.
Your spine always wants to maintain an “S” curve. As we sit at our desks working on computers all day we end up in more of a “C” shape. Your lower back loses its curve, your shoulders round and your neck ends up sticking forward. Your neck tries to fight gravity all day. As your posture worsens your neck muscles go into overdrive trying to fight gravity.
Your alignment is now compromised and there is a strain to your muscles, your arteries and your nerves resulting in diminished oxygen and nutrients being delivered to your exhausted muscles. As this continues the neck muscles need to recruit other muscles to help your weakening neck muscles do there job. Now your shoulder and back are now being stressed to keep you sitting upright at work.
HOW TO FIX THIS:
- Identify what is causing the postural misalignment
- Massage therapy to work on the Trigger Points in your neck, shoulders and back
- Fix your posture
FIRST – IDENTIFY THE CAUSE OF THE POSTURAL MISALIGNMENT.
Make sure your monitor is placed at a height the places your eye level in the center of the screen. If you have a laptop, use an ergonomic stand to raise the height.
Old yellow pages or coffee table books work great to find the right height for your monitor.
SECOND – IT’S TIME FOR MASSAGE.
Visit your local massage therapist so they can work on your back, neck and shoulders. Massage can break down adhesions, increase blood flow and help with pain relief.
THIRD – FIX YOUR POSTURE.
Stand with your back against a wall, with the back of your head, your shoulders and your backside (glutes) touching the wall. It may feel awkward or uncomfortable but as you develop good posture habits and retrain your body it will eventually feel natural.
Use this same posture for walking: head up, shoulders back, chest out, and looking straight ahead.
When sitting, use an ergonomically designed chair. If this is not an option roll up a towel so it is 6”-8” in diameter and use that as a lumbar support. Place the towel in the slight curve of your back (about waist level). Shoulders back, chest out and looking forward.
You are just 3 steps away from a pain free neck!
